External shoulder rotation with resistance
Dynamic external shoulder rotation with resistance, elbow bent at 90°, 3 sets, 10 repetitions, 5-second isometric hold at the end of movement
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 10
Isometric hold: 5 seconds at the end of the movement
Description: Place your elbow bent at 90 degrees, close to your body or abducted at 90 degrees depending on the chosen position. Slowly rotate your forearm outward against resistance, keeping the scapula stable. Hold the final external rotation position for 5 seconds before slowly returning to the starting position.
Tips: Keep the elbow fixed close to the body or at the indicated angle, avoid moving the shoulder or trunk. Control the movement to prevent forcing and ensure the scapula remains stable throughout the exercise.
Progression: Gradually increase resistance or repetitions as the exercise becomes easier, while maintaining proper technique.
At a glance
- Goal
- Strengthening
- Level
- Intermediate
- Equipment
- resistance elastic band
- Starting position
- Seated or standing, elbow bent at 90 degrees, forearm oriented forward or inward
- Clinical goal
- Strengthen the external rotator muscles of the shoulder
- Also known as
- external shoulder rotation with resistance band, external rotation strengthening, elbow bent shoulder rotation
