Shoulder Internal Rotation
| English Name | Shoulder Internal Rotation |
|---|---|
| Difficulty | Beginner |
| Movement Patterns | Pull Pattern |
| Muscle Contraction Types | Isometric |
| Primary Muscle (EN) | Subscapularis |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Corrective Recovery Stretching |
| Required equipment | No equipment |
💠 Exercise guide
✅ The Shoulder Internal Rotation exercise is a key movement for activating the Subscapularis muscle and training proper shoulder joint mechanics. In many individuals—especially those who frequently perform pressing, push-up, or throwing movements—this muscle becomes weak or uncoordinated, leading to shoulder instability, overstretched posterior muscles (such as the Infraspinatus), and anterior shoulder pain.
Performing this exercise with a focus on control, limited range of motion, and scapular stability helps keep the head of the humerus centered in the glenoid cavity, preventing friction or impingement.
💠 How to perform the exercise
Preparation
✅ Stand upright with your feet slightly wider than hip-width apart.
✅ Keep your torso, pelvis, and spine in a neutral position (no arching or twisting).
✅ Position the working arm alongside your body with the elbow bent at about 90 degrees.
✅ If needed, place a small towel between your arm and torso to maintain roughly 10–15 degrees of abduction and ensure proper shoulder alignment.
✅ Depress and slightly retract your shoulder blades; keep your head and neck aligned with your spine.
✅ Look straight ahead and maintain calm, steady breathing.
Execution method
1️⃣ Start from a neutral position with your forearm aligned with your upper arm and your palm facing forward.
2️⃣ Without letting your elbow move away from your side, slowly rotate your forearm toward the midline of your body.
3️⃣ Continue until you feel a contraction in the front of your shoulder and chest, but stop before any pain occurs.
4️⃣ Hold the contraction for 1 second and focus on the squeeze.
5️⃣ Then, return to the starting position in a controlled manner (over 2–3 seconds).
6️⃣ Perform 12 to 20 repetitions for 2–3 sets.
💨 Breathing:
Exhale as you rotate your forearm inward; inhale gently as you return to the starting position.
Coaching tips and recommendations
✔️ Keep your entire body completely still; only the shoulder joint should move.
✔️ Do not let your elbow lift away—maintain contact with your side so the movement originates from the shoulder, not the arm.
✔️ Keep your wrist aligned with your forearm; twisting the wrist creates compensation.
✔️ Avoid fast or jerky motions; the movement should be smooth, slow, and controlled.
✔️ If you feel pinching or pain in the front of your shoulder, reduce the range of motion.
✔️ Don’t shrug your shoulders; your scapulae should stay down and stable.
✔️ For better control, use a mirror or tactile feedback (such as touching a wall) to monitor your rotation axis.
Benefits of the exercise
1️⃣ Activates and strengthens the Subscapularis, the primary internal rotator of the shoulder
2️⃣ Improves neuromuscular control of the glenohumeral joint
3️⃣ Increases shoulder stability during pressing and overhead movements
4️⃣ Helps prevent shoulder impingement syndrome
5️⃣ Enhances coordination among the rotator cuff muscles
6️⃣ Aids in regaining control after minor shoulder injuries or post-physiotherapy
7️⃣ Improves awareness of proper scapular and shoulder positioning during strength training
8️⃣ Ideal for warm-ups before pressing or push-up exercises
9️⃣ Can be performed anywhere (home, gym, or clinic) without any equipment
Muscles involved in the exercise
✅ The internal rotation exercise without equipment effectively isolates and activates the Subscapularis muscle. At the same time, the assisting and stabilizing muscles engage to maintain proper movement alignment and joint stability. This combination helps improve the balance of strength between the internal and external rotators.
Main muscles
Synergistic muscles
Stabilizers
Dynamic Stabilizers
Subscapularis Muscle
🔹 The subscapularis is the largest of the rotator cuff muscles and the only one in the group responsible for internal rotation of the arm. It plays a key role in stabilizing the shoulder joint and enhancing the power of throwing and resistance movements.
🔹 Unlike the other rotator cuff muscles, which primarily contribute to external rotation and overhead stabilization of the shoulder, the subscapularis is responsible for internal rotation of the arm and compressing the humeral head into the glenoid cavity. Weakness in this muscle can increase the risk of shoulder dislocation and reduce the range of motion.
✅ Persian Name: Tahte Ketfi
✅ Latin Name: Subscapularis
✅ Common Name: Internal Shoulder Rotator | Shoulder Joint Stabilizer
✅ Location:
🟡 Located on the anterior (front) surface of the scapula, within the subscapular fossa.
🟡 It is one of the four rotator cuff muscles and plays a vital role in stabilizing the glenohumeral (shoulder) joint.
🟡 Its primary function is internal rotation of the arm and preventing excessive displacement of the humeral head within the shoulder joint.
✅ 🔹 Muscle Origin
✔ Subscapular fossa of the scapula
✅ 🔹 Muscle Insertion
✔ Lesser tubercle of the humerus
✅ 🔹 Muscle Function
📌 Primary functions of the subscapularis muscle:
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Stabilizing the shoulder joint during heavy and resistance movements
✔ Controlling pressing motions and enhancing joint stability
📌 Movements involving activation of the subscapularis:
✔ Internal rotation of the arm during resistance exercises (e.g., band internal rotations)
✔ Pressing movements such as bench press and shoulder press
✔ Throwing exercises like shot put and discus throw
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Contains a higher proportion of slow-twitch fibers, which contribute to endurance and shoulder joint control.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle for controlling rotational movements and stabilizing the shoulder in sports like gymnastics, swimming, wrestling, and weightlifting
✔ Active in light resistance and stretching exercises to prevent shoulder injuries
✔ Weakness in this muscle can lead to shoulder instability and reduced ability in pressing movements
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A strong muscle involved in stabilizing and controlling pressing and rotational shoulder movements
✔ Requires controlled exercises to build strength and prevent tendon inflammation
✅ 🧠 Innervation
✔ Subscapular nerve (C5, C6, C7), which controls this muscle
✅ 🩸 Blood Supply
✔ Subscapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ A key muscle for stabilizing the shoulder joint and controlling rotational and pressing movements
✔ Active in sports such as wrestling, weightlifting, swimming, and throwing events
✔ Weakness in this muscle increases the risk of shoulder injuries and reduces shoulder mobility and strength
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with other rotator cuff muscles (supraspinatus, infraspinatus, teres minor) and the pectoral muscles
✔ Weakness in this muscle increases stress on the shoulder joint and its stabilizing muscles
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles most prone to inflammation due to heavy and high-pressure movements
✔ Weakness or inflammation in this muscle can lead to shoulder pain, and partial or complete rotator cuff tears
✅ 🏋🏻♂️ Strengthening Exercises for the Subscapularis
1️⃣ Internal Rotation with Resistance Band – one of the best exercises to strengthen this muscle
2️⃣ Isometric Shoulder Exercises – improves shoulder stability
3️⃣ Pressing movements such as bench press and shoulder press – increases muscle strength
4️⃣ Controlled Range of Motion Exercises – helps prevent tendon inflammation
5️⃣ Physiotherapy Exercises – enhances the function of the rotator cuff muscles
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Arm across-the-body stretches to improve flexibility and reduce muscle tension
✔ Using a foam roller to enhance blood circulation and reduce inflammation
✅ Fun Fact
✔ The subscapularis is the largest rotator cuff muscle and is the most engaged during rotational and pressing movements.
✅ Practical Tip
✔ Strengthening the subscapularis with light resistance exercises is one of the best ways to prevent injuries and improve shoulder movement control.
🔴 Name and Location: A deep muscle located on the anterior surface of the scapula, and part of the rotator cuff group.
🟠 Anatomy: Originates from the subscapular fossa of the scapula and inserts into the lesser tubercle of the humerus.
🟡 Function:
✔ Internal rotation of the arm
✔ Stabilization of the shoulder during pressing movements
🟢 Physiology: Predominantly composed of slow-twitch fibers for shoulder joint control and endurance.
🔵 Innervation: Subscapular nerve, which controls this muscle.
🟣 Importance: Plays a vital role in pressing and throwing sports, as well as in stabilizing the shoulder joint.
🟤 Exercises: Band internal rotations, physiotherapy exercises, bench press, and shoulder press.
⚫ Fun Fact: The largest rotator cuff muscle, playing a crucial role in shoulder stability and strength.
Infraspinatus Muscle
🔹 The infraspinatus muscle is one of the four key rotator cuff muscles, playing a crucial role in stabilizing and controlling the shoulder joint. It is essential for external rotation of the arm and maintaining shoulder joint stability.
🔹 This muscle is actively engaged in many athletic movements such as throwing, pulling weights, and rotational shoulder actions. Weakness in the infraspinatus can lead to shoulder joint instability, reduced range of motion, and an increased risk of injuries like rotator cuff tendon tears.
✅ Persian Name: Tahte Khari
✅ Latin Name: Infraspinatus
✅ Common Name: External Rotator of the Shoulder | Posterior Rotator Cuff Muscle
✅ Location:
🟡 Located on the posterior (back) side of the scapula, within the infraspinous fossa.
🟡 It is part of the rotator cuff muscle group responsible for external rotation and stabilization of the shoulder.
🟡 Its primary function is to externally rotate the arm and prevent excessive displacement of the humeral head in the glenohumeral joint.
✅ 🔹 Muscle Origin
✔ Infraspinous fossa of the scapula
✅ 🔹 Muscle Insertion
✔ Greater tubercle of the humerus
✅ 🔹 Muscle Function
📌 Primary functions of the infraspinatus muscle:
✔ External rotation of the arm – rotating the arm outward
✔ Stabilizing the shoulder joint against sudden forces
✔ Controlling throwing and rotational shoulder movements
📌 Movements involving activation of the infraspinatus:
✔ External rotation of the arm in resistance exercises (e.g., band external rotations)
✔ Throwing movements such as ball throws, javelin throws, and discus throws
✔ Resistance-based exercises like lateral pulls and controlled shoulder movements
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Contains a higher proportion of slow-twitch fibers, which contribute to endurance and shoulder joint control.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle for controlling rotational movements and stabilizing the shoulder in sports like swimming, baseball, basketball, and weightlifting
✔ Engaged in light resistance and stretching exercises to prevent shoulder injuries
✔ Weakness in this muscle can lead to shoulder instability and reduced range of motion.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A small but essential muscle for controlling and stabilizing shoulder movements
✔ Requires controlled exercises to enhance stability and prevent tendon inflammation
✅ 🧠 Innervation
✔ Suprascapular nerve (C5, C6), which controls the function of this muscle.
✅ 🩸 Blood Supply
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ A key muscle in stabilizing the shoulder joint and controlling rotational movements
✔ Active in sports involving throwing, gymnastics, swimming, wrestling, and weightlifting
✔ Weakness in this muscle increases the risk of rotator cuff tears and reduces the power of throwing motions.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the posterior deltoid, other rotator cuff muscles (supraspinatus, teres minor, subscapularis), and the posterior shoulder muscles
✔ Weakness in this muscle increases the load on the shoulder joint and its stabilizing muscles.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most commonly injured muscles due to throwing motions and sudden stress.
✔ Weakness or inflammation in this muscle can lead to shoulder pain, and partial or complete rotator cuff tears.
✅ 🏋🏻♂️ Strengthening Exercises for the Infraspinatus
1️⃣ External Rotation with Resistance Band – one of the most effective exercises to strengthen this muscle
2️⃣ Isometric Shoulder Exercises – enhances shoulder stability
3️⃣ Reverse Fly with Dumbbells – improves muscle strength and endurance
4️⃣ Controlled Range of Motion Exercises – helps prevent tendon inflammation
5️⃣ Physiotherapy Exercises – improves overall rotator cuff function
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Outward arm stretches to improve flexibility and reduce muscle tension
✔ Using a foam roller to enhance blood flow and reduce inflammation
✅ Fun Fact
✔ The infraspinatus is one of the most important muscles in throwing movements, and athletes in throwing sports often have a highly developed infraspinatus.
✅ Practical Tip
✔ Strengthening the infraspinatus with light weights and resistance bands is the most effective way to prevent injuries and improve shoulder movement control.
🔴 Name and Location: A deep muscle located on the back of the scapula, beneath the supraspinatus, and part of the rotator cuff group.
🟠 Anatomy: Originates from the infraspinous fossa of the scapula and inserts into the greater tubercle of the humerus.
🟡 Function:
✔ External rotation of the arm
✔ Shoulder stabilization during throwing movements
🟢 Physiology: Predominantly composed of slow-twitch fibers for shoulder joint control and endurance.
🔵 Innervation: Suprascapular nerve, which controls this muscle.
🟣 Importance: Plays a vital role in throwing, rotational movements, and stabilizing the shoulder joint.
🟤 Exercises: Band external rotations, physiotherapy exercises, reverse fly.
⚫ Fun Fact: One of the key muscles for enhancing shoulder control and stability in throwing sports.
Deltoideus Muscle
🔹 The deltoid muscle is one of the most important and voluminous muscles of the shoulder region. Its primary function is to move the arm in various directions and stabilize the shoulder joint. Due to its triangular shape, it is named “deltoid,” derived from the Greek word “Δέλτα” (delta), meaning triangle.
🔹 The deltoid muscle is divided into three distinct heads, each playing a specific role in shoulder movement. The anterior head assists in forward motions and arm flexion, the middle head is responsible for abduction and lifting the arm, and the posterior head supports extension and movements behind the body. This muscle is essential for the stability and strength of the shoulder joint, and its weakness can lead to limited range of motion, reduced shoulder power, and an increased risk of injury.
✅ Persian Name: Deltoeid
✅ Latin Name: Deltoideus
✅ Common Name: Shoulder Muscle
✅ Location:
🟡 A superficial muscle located at the top of the upper arm, covering the shoulder joint.
🟡 It forms a cap-like structure over the shoulder joint.
🟡 It directly overlays the head of the humerus and originates from the clavicle, scapula, and the upper part of the arm.
✅ 🔹 Origin
✔ Anterior part: from the outer surface of the clavicle
✔ Middle part: from the acromion, a portion of the scapula
✔ Posterior part: from the spine of the scapula
✅ 🔹 Insertion
✔ All parts of the deltoid muscle insert onto the deltoid tuberosity of the humerus.
✅ 🔹 Function
📌 The deltoid muscle is divided into three parts, each with a specific function:
1️⃣ Anterior Head
- ✔ Moving the arm forward (shoulder flexion)
- ✔ Internal rotation of the arm
- ✔ Assists in horizontal adduction of the arm (moving the arm forward across the body)
2️⃣ Middle Head
- ✔ Lifting the arm outward (shoulder abduction)
- ✔ Assists in stabilizing the shoulder during arm elevation
3️⃣ Posterior Head
- ✔ Moving the arm backward (shoulder extension)
- ✔ External rotation of the arm
- ✔ Assists in horizontal abduction of the arm (moving the arm backward across the body)
📌 Function Summary: The deltoid muscle plays a key role in all shoulder movements and is one of the primary muscles responsible for moving the arm in various directions.
✅ 💪🏻 Muscle Fiber Types
✔ The deltoid muscle consists of a combination of fiber types. ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II). ✔ It is composed of both fiber types.
✔ The anterior and posterior heads contain more fast-twitch fibers, which are suited for powerful and rapid movements.
✔ The middle head has a higher proportion of slow-twitch fibers, which help maintain muscular endurance during sustained activity.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Plays a key role in all overhead movements, such as shoulder press and bench press.
✔ Crucial for sports like weightlifting, swimming, gymnastics, and wrestling.
✔ Considered one of the primary muscles involved in carrying heavy objects, throwing, and raising the arm.
✅ 🧗🏻♂️ Strength and Endurance
✔ The deltoid plays a vital role in maintaining shoulder joint stability, and its weakness can reduce control over shoulder movements.
✔ This muscle is well-suited for both strength and endurance activities and is heavily engaged in many professional sports.
✅ 🧠 Innervation
✔ Axillary Nerve (also known as the underarm nerve) – responsible for controlling deltoid muscle movements and providing sensation to the shoulder area.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Directly involved in all shoulder and arm movements.
✔ A key muscle for athletes in bodybuilding, weightlifting, swimming, boxing, and combat sports.
✔ Strengthening this muscle improves shoulder shape, prevents injuries, and boosts upper body strength.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the rotator cuff muscles, back muscles, and pectoralis major.
✔ Weakness in this muscle can lead to excessive strain on the shoulder and scapular joints, increasing the risk of injury.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most injury-prone muscles in bodybuilding and strength sports due to its crucial role in heavy movements.
✔ Common injuries include tears, strains, tendon inflammation, and cramps—often caused by improper use of heavy weights.
✅ 🏋🏻♂️ Strength Training Exercises for the Deltoid Muscle
1️⃣ Dumbbell or Barbell Shoulder Press – Strengthens all parts of the deltoid
2️⃣ Lateral Raise – Targets the middle head of the deltoid
3️⃣ Bent-Over Reverse Fly – Strengthens the posterior head of the deltoid
4️⃣ Front Raise with Dumbbell or Barbell – Focuses on the anterior head
5️⃣ Arnold Press – Activates all heads of the deltoid simultaneously
✅ 🧘🏻♀️ Stretching and Recovery
✔ Forward and backward shoulder stretches
✔ Wall walks with the hand to improve flexibility
✅ Fun Fact
✔ The deltoid muscle is actually one of the key muscles that shapes and enhances the appearance of the upper body.
✅ Practical Tip
✔ Overtraining the deltoid without strengthening the back and rotator cuff muscles can disrupt shoulder muscle balance.
🔴 Name and Location: A superficial muscle that covers the shoulder joint and originates from the clavicle, scapula, and humerus.
🟠 Anatomy: Composed of three parts—anterior, middle, and posterior—each responsible for different shoulder movements.
🟡 Function:
✔ Anterior: Arm flexion and internal rotation
✔ Middle: Arm abduction and elevation
✔ Posterior: Arm extension and external rotation
🟢 Physiology: A combination of slow- and fast-twitch fibers, allowing for both endurance and explosive power movements.
🔵 Innervation: Axillary nerve, which controls the muscle’s movement and sensation in the shoulder area.
🟣 Importance: Active in all upper-body movements, bodybuilding, weightlifting, swimming, boxing, and combat sports.
🟤 Exercises: Shoulder press, lateral raise, front raise, bent-over raise, Arnold press.
⚫ Fun Fact: A key muscle for shoulder strength and aesthetics, yet one of the most injury-prone muscles during heavy training.
Teres Minor Muscle
🔹 The teres minor is one of the four main rotator cuff muscles and works alongside the infraspinatus in external rotation of the arm. In addition to stabilizing the glenohumeral (shoulder) joint, it aids in controlled arm movements during both athletic and everyday activities.
🔹 Unlike the infraspinatus, which has greater power in external rotation, the teres minor plays a more prominent role in stabilizing the shoulder joint and maintaining balance during rotational and resistance movements. Weakness in this muscle can increase stress on the shoulder joint and reduce control in throwing and rotational actions.
✅ Persian Name: Gerde Kochak
✅ Latin Name: Teres Minor
✅ Common Name: Small Shoulder Rotator | Posterior Rotator Cuff Muscle
✅ Location:
🟡 Positioned on the posterior side of the scapula, just below the infraspinatus and above the teres major.
🟡 It is part of the rotator cuff muscle group, responsible for external rotation and stabilization of the shoulder.
🟡 As a small yet essential muscle, it plays a critical role in controlling rotational arm movements and maintaining shoulder joint stability.
✅ 🔹 Muscle Origin
✔ Lateral border of the scapula
✅ 🔹 Muscle Insertion
✔ Greater tubercle of the humerus
✅ 🔹 Muscle Function
📌 Primary functions of the teres minor muscle:
✔ External rotation of the arm – rotating the arm outward
✔ Assists in stabilizing the shoulder joint against lateral forces
✔ Controls resistance movements and helps prevent shoulder dislocation
📌 Movements involving activation of the teres minor:
✔ External rotation of the arm during resistance exercises (e.g., band external rotations)
✔ Shoulder strengthening exercises such as face pulls and bent-over lateral raises
✔ Throwing movements that require high shoulder control (e.g., javelin, ball, and discus throws)
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Contains a higher proportion of slow-twitch fibers, which contribute to endurance and shoulder joint control.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle for controlling rotational movements and stabilizing the shoulder in sports like swimming, baseball, basketball, and weightlifting
✔ Engaged in light resistance and stretching exercises to prevent shoulder injuries
✔ Weakness in this muscle can lead to shoulder instability and reduced range of motion.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A small but essential muscle for controlling and stabilizing shoulder movements
✔ Requires controlled exercises to enhance stability and prevent tendon inflammation
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior circumflex humeral artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ A key muscle in stabilizing the shoulder joint and controlling rotational movements
✔ Active in sports involving throwing, gymnastics, swimming, wrestling, and weightlifting
✔ Weakness in this muscle increases the risk of rotator cuff tears and reduces the power of throwing motions.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the posterior deltoid, other rotator cuff muscles (supraspinatus, infraspinatus, subscapularis), and the posterior shoulder muscles
✔ Weakness in this muscle increases stress on the shoulder joint and its stabilizing muscles
✅ 💉 Vulnerability and Potential Issues
✔ One of the most commonly injured muscles due to throwing motions and sudden stress.
✔ Weakness or inflammation in this muscle can lead to shoulder pain, and partial or complete rotator cuff tears.
✅ 🏋🏻♂️ Strengthening Exercises for the Teres Minor
1️⃣ External Rotation with Resistance Band – one of the best exercises to strengthen this muscle
2️⃣ Isometric Shoulder Exercises – improves shoulder stability
3️⃣ Reverse Fly with Dumbbells – enhances muscle strength and endurance
4️⃣ Controlled Range of Motion Exercises – helps prevent tendon inflammation
5️⃣ Physiotherapy Exercises – improves the function of the rotator cuff muscles
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Outward arm stretches to improve flexibility and reduce muscle tension
✔ Using a foam roller to enhance blood flow and reduce inflammation
✅ Fun Fact
✔ The teres minor works alongside the infraspinatus in external arm rotation, but it plays a more prominent role in stabilizing the shoulder joint.
✅ Practical Tip
✔ Strengthening the teres minor through controlled exercises is one of the best ways to prevent injuries and improve shoulder movement control.
🔴 Name and Location: A deep muscle located on the back of the scapula, between the infraspinatus and teres major muscles, and part of the rotator cuff group.
🟠 Anatomy: Originates from the lateral border of the scapula and inserts into the greater tubercle of the humerus.
🟡 Function:
✔ External rotation of the arm
✔ Stabilization of the shoulder during rotational and resistance movements
🟢 Physiology: Predominantly composed of slow-twitch fibers for shoulder joint control and endurance.
🔵 Innervation: Axillary nerve, which controls this muscle.
🟣 Importance: Plays a vital role in throwing, rotational movements, and stabilizing the shoulder joint.
🟤 Exercises: Band external rotations, physiotherapy exercises, reverse fly.
⚫ Fun Fact: One of the key muscles for maintaining shoulder strength and balance in power and throwing sports.
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Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
Sharing
References
✅ Official Physical Activity Guidelines
✅ General Overview and Recommendations for the Public
✅ Science-Based and Health-Oriented Education
✅ Policy Making and Comparative Data
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