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Teres Minor

Gym
Callisthenics

Gym

How To Perform Cable Standing Shoulder External Rotation

  1. Attach the cable at elbow height.
  2. Stand sideways to the machine, elbow bent 90°, tucked.
  3. Pull the handle outward away from your stomach.
  4. Control the return.

How To Perform Cable Shoulder External Rotation

  1. Raise arm to shoulder height, elbow bent 90°.
  2. Hold the cable handle, forearm forward.
  3. Rotate your hand upward toward the ceiling.
  4. Return under control.

How To Perform Dumbbell Standing Scapular External Rotation

  1. Hold light dumbbells, arms at 30° forward of your sides (scapular plane).
  2. Bend elbows 90°.
  3. Rotate dumbbells outward.
  4. Return slowly.

How To Perform Dumbbell External Rotation

  1. Lie on your side, elbow bent 90°, dumbbell in your top hand.
  2. Rest your elbow on your side.
  3. Rotate the forearm up toward the ceiling.
  4. Lower with control.

Callisthenics

How To Perform Pull-up with Bent Knee between Chairs

  1. Place two sturdy chairs, and put a bar/stick across.
  2. Lie under, knees bent, grab the bar.
  3. Pull chest toward bar, squeeze back.
  4. Lower with control.

How To Perform close Grip Side Chin-ups

  1. Grip bar with a narrow, loose underhand grip.
  2. Hang fully.
  3. Pull chest toward bar, elbows close.
  4. Lower slowly.

How To Perform Bodyweight Row in Doorway

  1. Stand in the doorway, grab both sides.
  2. Lean back, arms straight.
  3. Pull your chest toward the doorframe.
  4. Lower with control.

How To Perform Superman Row with Towel

  1. Lie face down, hold the towel in both hands overhead.
  2. Lift chest and legs slightly off the ground.
  3. Pull the towel toward your chest, elbows going back.
  4. Extend arms forward again.

How To Perform Seated Row with Towel

  1. Sit on the floor, loop the towel around the anchor (door/leg of furniture).
  2. Hold ends, arms straight.
  3. Pull elbows back, squeeze shoulder blades.
  4. Extend arms again.

Gym

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