Exercises for the Infraspinatus

Infraspinatus: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the infraspinatus does

The infraspinatus is one of the four rotator cuff muscles. It covers most of the back of the shoulder blade and turns the arm outwards (external rotation). It also helps hold the ball of the upper arm centred in the shoulder socket, especially when the arm is raised.

How to train it

External rotation exercises with a band, cable or light dumbbell train it directly. Use light weights and slow, controlled reps; it is a small muscle and is easily overpowered by bigger ones.

Five to start with

  1. 1
    BeginnerSide-Lying Dumbbell External Rotation

    Lying on your side, the dumbbell gives a light, direct load.

  2. 2
    BeginnerCable External Rotation

    Steady cable tension through the whole rotation.

  3. 3
    BeginnerBand External Rotation

    Needs only a band. A good warm-up before pressing.

  4. 4
    BeginnerFace Pull

    Combines a pull with outward rotation, for the rear shoulder and rotator cuff.

  5. 5
    BeginnerBanded 90/90 External Rotation

    External rotation with the elbow raised to shoulder height, the position used in throwing.

All 100+ exercises that work the infraspinatus