Band external rotation
Elbow tucked at your side, turn the forearm out against a light band.
3 × 12–15
Infraspinatus
muscle
Where it runs
From the broad back surface of the shoulder blade, below the ridge, to the back of the top of the upper arm bone.
What it does
Part of the rotator cuff. Turns the arm outwards and holds the ball of the joint back and down in its socket.
In a pull-up
Steadies the ball of the joint while the big muscles pull on the arm.
Drills that work it
Band pull-apart
Hold a light band at shoulder height with straight arms and pull it apart to your chest.
3 × 12–15
Prone Y raise
Lying face down, thumbs up, lift straight arms in a Y shape.
3 × 8–12
In the programs
- Phase 1 — Set the shoulder blades — Shoulder: kipping works, strict pull-ups do not
- Phase 2 — Own the top and the way down — Shoulder: kipping works, strict pull-ups do not
Works alongside
Other structures the same drills work.
Test your recall: the free shoulder anatomy quiz asks about the infraspinatus →
Print it: the free pull-up muscles diagram labels the infraspinatus →
General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.