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Shoulder · Strengthening

Isometric strengthening of shoulder external rotators R1-R2-R3

Isometric strengthening of shoulder external rotators R1-R2-R3, 3 sets, 10 seconds per position

Illustration of the Isometric strengthening of shoulder external rotators R1-R2-R3 exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per position

Description: In standing or sitting position, place the arm at different angles (R1, R2, R3) corresponding to specific shoulder positions. At each position, gently push against an immovable resistance without moving the shoulder, maintaining the isometric contraction for 10 seconds.

Tips: Keep your back straight and shoulders relaxed. Do not force beyond your comfort and breathe normally during the exercise.

Progression: Gradually increase the contraction duration up to 15 seconds or add slight external resistance as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
wall
Starting position
Standing or sitting, arm positioned according to R1, R2, R3
Clinical goal
Strengthen the external rotator muscles of the shoulder
Also known as
External rotator shoulder strengthening, Isometric external rotator exercise, Shoulder R1 R2 R3 exercise

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.