Many lifters struggle with an imbalance between the internal and external rotators of the shoulder. Most of the time, the internal rotators (pecs, lats, and anterior delts) are overactive and tight, while the external rotators (infraspinatus and teres minor) are weak and underdeveloped.

The ShoulderHorn is a well-known tool for targeting the external rotators in an abducted position by supporting the upper arms and isolating the movement. But you don’t need fancy equipment to achieve the same effect—just use a preacher bench.

How to Do It:

1. Sit backward on a preacher bench with a dumbbell in each hand.
2. Rest your upper arms on the pad, keeping your elbows bent at 90 degrees.
3. Rotate the dumbbells outward while maintaining control—no swinging!
4. Slowly return to the starting position and repeat.

Watch the demonstration below:

For best results, stretch your internal rotators (pecs, lats, and front delts) between sets to help restore balance and improve mobility.

Final Thoughts

If you want bulletproof shoulders, strengthening your external rotators is non-negotiable. Next time you’re at the gym, give this ShoulderHorn alternative a try!