Shoulder · Strengthening

External Rotation Isometric Shoulder with Lateral Step

External shoulder rotation isometric with lateral step, 3 sets, hold 10 seconds, rest 30 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Rest: 30 seconds

Description: Place your arm at the indicated angle, elbow bent at 90 degrees, and perform a static contraction by pushing laterally against a fixed resistance without moving the arm. Ensure the scapula remains stable and the trunk immobile to avoid compensation.

Tips: Focus on contracting the external rotation of the shoulder without moving the arm. Maintain an upright posture and control your breathing.

Progression: When the exercise becomes easy, increase the contraction duration by 5 seconds or add slight additional resistance.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: wall
Starting position: Standing, arm bent at 90 degrees, elbow close to the body
Clinical goal: Strengthen the external rotator muscles of the shoulder
Also known as: rotation externe épaule statique, renforcement épaule rotation externe, exercice isométrique épaule

Precautions

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

acute shoulder pain
severe shoulder instability

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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.