Procaryote
Shoulder · Strengthening

Bilateral Plyometric External Rotation with Ball

Bilateral plyometric external shoulder rotation with ball, 3 sets, 10 repetitions

Illustration of the Bilateral Plyometric External Rotation with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Hold a light ball in front of you with both hands, elbows bent at 90 degrees and close to the body. Perform an external rotation of the shoulders by spreading the forearms outward while maintaining the ball, then slowly return to the starting position. Execute the movement in a controlled and dynamic manner to strengthen the shoulder muscles.

Tips: Keep the elbows close to the body and avoid arching the back. Control the movement well to prevent jerks and maximize effectiveness.

Progression: Gradually increase the execution speed or use a heavier ball as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
light ball, wall
Starting position
Standing, holding a ball in front of the chest with elbows bent at 90 degrees
Clinical goal
Shoulder muscle strengthening
Also known as
external rotation with ball, shoulder plyometric rotation, ball shoulder strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.