Shoulder · Strengthening

External shoulder rotation in quadruped with elastic band

External shoulder rotation in quadruped with elastic band, 3 sets, 10 repetitions per arm

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Description: Get on all fours, with the elbow bent at 90 degrees, and attach an elastic band to a stable point. Keeping the elbow close to the body and immobile, slowly rotate the forearm outward against the resistance of the band, then return to the starting position.

Tips: Ensure to stabilize the scapula and avoid moving the elbow during the movement. Control the rotation well to prevent jerks.

Progression: Increase the resistance of the band or the number of repetitions when the exercise becomes easy.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: elastic band
Starting position: Quadruped position, elbow bent at 90 degrees
Clinical goal: Strengthen the external rotator muscles of the shoulder
Also known as: rotation externe épaule quadrupédie, renforcement rotateurs externes épaule, rotation externe avec bande élastique

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.