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Infraspinatus冈下肌

Shoulders · Intermediate (L2) · Posterior · 4 exercises

Function

The rear workhorse of the rotator cuff: externally rotates the humerus and presses the humeral head firmly into the socket. A must-do warm-up before pressing — the front line of defense against impingement.

Best Exercises & Form Cues

• Band External Rotation

  Equipment

  Band

  Sets & Reps

  2-3 sets × 15-20 reps per side · light

  How to do it

  Elbow at the side bent 90° (towel under the armpit optional); rotate the forearm outward against the band to full range; slow return; torso absolutely still.

  Common mistakes

  Elbow leaving the side, torso rotating back to cheat, too much resistance

• Side-Lying Dumbbell External Rotation

  Equipment

  Light dumbbell + side-lying

  Sets & Reps

  2-3 sets × 12-15 reps per side

  How to do it

  Lie on your side, bottom arm bent 90° holding a light dumbbell; rotate the forearm up from across the belly until it points at the ceiling; squeeze the infraspinatus; slow return.

  Common mistakes

  Dumbbell too heavy, shrugging, upper arm leaving the side

• Cable External Rotation

  Equipment

  Cable station + rope (low)

  Sets & Reps

  2-3 sets × 12-15 reps per side

  How to do it

  Side-on to the low pulley; inner hand on the handle, elbow at the side bent 90°; rotate outward and up to full range; 1-second control at the end; slow return.

  Common mistakes

  Torso rotating to cheat, elbow drifting out, moving too fast

• Rotator Cuff Warm-Up Combo

  Equipment

  Light band

  Sets & Reps

  2 sets × 15 internal + 15 external per side

  How to do it

  Band internal + external rotation combo: elbow pinned at 90°, 15 reps each direction, slow and controlled, paired with scapular retraction activation; resistance light enough to stay precise.

  Common mistakes

  Resistance too heavy, elbow leaving the side, shrugging

Stretching & Recovery

• Towel external-rotation stretch
• Supine bent-elbow external rotation release

Other muscles in the Shoulders

Deltoid (Anterior) · Deltoid (Lateral) · Subscapularis · Deltoid (Posterior) · Teres Minor