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The infraspinatus is a small muscle that, along with the supraspinatus, makes up half of the rotator cuff. It is attached to the back of the shoulder blade and the upper arm bone and helps rotate the arm to the side while keeping the shoulder stable. Training the infraspinatus can help the muscle function effectively and prevent certain shoulder injuries. Several exercises can be performed to strengthen the infraspinatus, including shoulder external rotation exercises, which can be done with or without weights. It is important to start with easier exercises and gradually increase the difficulty to avoid injury and ensure proper form.
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What You'll Learn
Shoulder external-rotation exercises
The infraspinatus muscle is a small muscle that, along with the supraspinatus, makes up half of the rotator cuff. It is attached to the back of the shoulder blade at one end and to the back of the upper arm bone at the other. The infraspinatus helps with external rotation, or rotating the shoulder away from the body, and it guides the motion of the humerus on the shoulder blade when lifting overhead. This is important for preventing excessive compression of the tendons in the shoulder.
Exercising the infraspinatus regularly can help the muscle function effectively and may prevent certain shoulder injuries. Shoulder external-rotation exercises are often used as a treatment for shoulder impingement and can be prescribed by a physiotherapist or other health professional.
- Prone external rotation: This exercise strengthens both the infraspinatus and supraspinatus muscles and helps improve shoulder posture. Stand with your left side facing a door and secure one end of a resistance band in the door handle. Hold the other end in your right hand, keeping your right elbow bent at a 90-degree angle and resting firmly against your side. Rotate your right forearm away from the door as far as you can without turning your trunk. As you do this, squeeze your shoulder blade down and back, making sure your elbow does not leave your side. Hold this position for 1-2 seconds, then release your shoulder blade as you rotate your forearm back to the starting position. Repeat this exercise for 10 reps before switching to the left side.
- Laying external rotation: Lie on your side with your hips stacked and your elbow resting on your side. Push your wrist outward into a band until your forearm is parallel with the ground. Hold this position for the duration of the exercise.
- Side-lying wiper exercise (SWE): This exercise is effective for selectively activating the infraspinatus muscle while minimising the use of the posterior deltoid and middle trapezius muscles.
- Shoulder external rotation with a cable machine, free weight, or resistance band: Stand upright with your arm by the side of your torso. With a cable machine, free weight, or resistance band, rotate your forearm and hand upward until your forearm is parallel to the ground. Hold this position for a second or two, then return to the initial position. Repeat this exercise for 10 reps and then perform the same exercise with the other arm.
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Exercises to avoid
It is important to note that the infraspinatus muscle is prone to sustaining damage, especially for swimmers, tennis players, and weight trainees. Thus, it is always advisable to consult a doctor or physical therapist before starting a new exercise routine, especially if you are experiencing shoulder pain.
When performing exercises for the infraspinatus muscle, it is important to be mindful of your form and avoid certain movements that can worsen pain or cause discomfort. Here are some exercises to avoid or be cautious of when training the infraspinatus muscle:
Avoid shrugging your shoulders during workouts as this can worsen pain and cause unnecessary strain on the infraspinatus and surrounding muscles.
Avoid excessive speed or rapid movements during shoulder external rotation exercises. Research suggests that muscle activity is affected by the speed of movement, and controlled speeds may be preferable to maximize muscle activity and minimize the risk of injury.
Be cautious when performing exercises that involve significant shoulder abduction, such as raising your arm above ear level. While these exercises can strengthen the infraspinatus, they may also engage other muscles, such as the middle trapezius and posterior deltoid, which can reduce the targeted activation of the infraspinatus.
Furthermore, while exercises like the side-lying wiper exercise (SWE) have been found to effectively activate the infraspinatus, they may not be suitable for everyone. This exercise involves lying on your side and performing external rotation movements, which can be challenging for those with shoulder instability or other pre-existing conditions.
It is important to listen to your body and consult with a healthcare professional or physical therapist to determine the most suitable exercises for your specific needs and to avoid any exercises that may cause further injury or discomfort.
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Training volume
The infraspinatus is a rotator cuff muscle that covers most of the back of the shoulder blade and is responsible for external rotation and stabilization of the shoulder. It is susceptible to injury, especially in swimmers, tennis players, and weight trainees. Therefore, it is important to train this muscle properly to reduce the risk of injury and improve shoulder stability.
As you progress, you can increase the training volume gradually by incorporating more exercises and increasing the weight, reps, or sets. Advanced exercises for the infraspinatus include non-supported upright shoulder external rotation variations (90° abduction) and cable shoulder external rotation variations (0° shoulder abduction). However, it is important to master the basic exercises and learn how to activate the infraspinatus properly before advancing to more challenging variations.
It is also beneficial to include stretches in your training routine to improve flexibility and range of motion. Sleeper stretches, for example, are effective in targeting the infraspinatus and can be performed as a warm-up or cool-down routine. Additionally, daily stretching of the infraspinatus, teres minor, and rear deltoid can help improve internal rotator muscle activation and range of motion.
It is worth noting that the larger internal rotator muscles, such as the pec major, lats, and front delt, may not require additional training and could already be overactive. Therefore, it is important to design a balanced training program that targets the infraspinatus and other rotator cuff muscles effectively without overtraining other muscle groups.
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Warm-up exercises
Sleeper Stretch:
This is a convenient and no-resistance stretch that targets the infraspinatus and teres minor muscles. It can be used as a warm-up for the rotator cuff or as physical rehabilitation for injuries.
Stick Rotation Stretch:
Hold a stick that is at least 3 feet long firmly in your right hand, and cup your left hand over the other end. Bend your arms to a 90-degree angle in front of you with your shoulders relaxed, head up, and back straight. Push the stick with your right hand against your left hand to rotate your left arm outward. Push until you feel mild to moderate tension, and hold this pose for 30 seconds. Then, relax for 30 seconds and repeat the stretch three more times before switching to the left arm.
Side-Lying Wiper Exercise (SWE):
The SWE is an effective exercise for activating the infraspinatus muscle while minimizing the use of the middle trapezius and posterior deltoid muscles. This exercise involves lying on your side and performing a "wiping" motion with your arm.
Dumbbell Standing External Rotation:
Stand upright with one or both hands gripping lightweight dumbbells. Allow your arms to hang beneath your torso, and then contract your scapula and deltoids, raising the dumbbells up and out to form a "T" shape with your body. This exercise is a good infraspinatus isolation movement and is often used in the late stages of physical rehabilitation for rotator cuff injuries.
Prone External Rotation:
Stand with your left side facing a door, and secure one end of a resistance band to the door handle. Hold the other end in your right hand, keeping your elbow bent at a 90-degree angle and resting against your side. Rotate your forearm away from the door without turning your trunk, squeezing your shoulder blade down and back. Hold this position for 1-2 seconds, and then release as you rotate back to the starting position. Repeat 10 times before switching to the left side.
It is important to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have experienced a shoulder injury.
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Weights and reps
The infraspinatus muscle is a rotator cuff muscle that covers most of the back of the shoulder blade and is responsible for external rotation and stabilisation of the shoulder. It is susceptible to injury, especially with frequent and wide rotations of the arms or shoulders, such as in swimming or weightlifting. Therefore, it is important to train this muscle to reduce the risk of injury.
When it comes to weights and reps, the general recommendation for strengthening the infraspinatus muscle is to use a weight that allows you to complete 8-10 repetitions with good form and control. If you have excellent form and control, you may be able to use a heavier weight and aim for 6 repetitions. Conversely, if you are performing these exercises as part of rehabilitation, it is recommended to use a slightly lighter weight and aim for 10-15 repetitions.
It is important to listen to your body and choose a weight that produces fatigue in the muscle around 10-12 repetitions. The weight should be challenging enough that you struggle to maintain good form by the last few repetitions. A minimal amount of discomfort is acceptable, but it should not increase throughout the exercise.
- Side-lying external rotations: Lie on your right side with a light dumbbell in your left hand and your elbow firmly against your side. Rotate your arm upwards until the weight is above your left side, keeping your elbow in a fixed position. Repeat 3 times, then switch to the other arm.
- Knee-propped external rotations: Hold a dumbbell and rotate your arm upwards, ensuring the axis of rotation is at the tip of your elbow. Keep your shoulder blade still and slowly return to the starting position. Repeat for desired reps and sets.
- Prone external rotations: Stand with your left side facing a door and hold one end of a resistance band in the door handle, keeping your elbow bent at a 90-degree angle. Rotate your forearm away from the door without turning your trunk, squeezing your shoulder blade down and back. Hold for 1-2 seconds, then release and rotate back. Do 10 reps on each side.
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Frequently asked questions
The infraspinatus muscle is attached to the back of the shoulder blade on one end and to the back of the upper arm bone on the other. It is one of the four muscles that make up the rotator cuff and helps rotate the arm to the side while keeping the shoulder stable.
There are several exercises that can be performed to train the infraspinatus muscle. Here are some examples:
- Prone external rotation: Stand with your left side facing a door and hold one end of a resistance band in the door handle. Keep your right elbow bent at a 90-degree angle and resting against your side. Rotate your right forearm away from the door without turning your trunk.
- Dumbbell lying shoulder external rotation: Lie on your stomach with your right arm hanging off the edge of a bed. Hold a 1- to 2-pound weight in your right hand with your thumb facing up and raise your arm slightly above ear level until it is even with the bed.
It is recommended to do 2-4 sets of infraspinatus exercises, 1-3 times per week. It is important to avoid fatigue and use lighter weights to improve your form.
It is easy to accidentally train the wrong muscles when doing infraspinatus exercises, so it is important to start with easier exercises and progress to more difficult ones. Avoid exercises that involve extending the arm behind the torso or overhead exercises, especially if you are an athlete who performs overhead movements.
The infraspinatus is the second most commonly torn rotator cuff muscle. Tears can occur due to overuse, intense exertion, or damage from subacromial impingement. To prevent injuries, it is important to stretch the infraspinatus on a daily basis and increase the training volume on rear deltoid exercises, which train the infraspinatus indirectly.
