Procaryote
Shoulder · Strengthening

Lateral plank with external shoulder rotation (plyometric)

Lateral plank with external shoulder rotation (plyometric), 3 sets, 8 repetitions per arm

Illustration of the Lateral plank with external shoulder rotation (plyometric) exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per arm

Description: Assume a side plank position, supported on one forearm, with the body well aligned. Perform an external rotation of the shoulder by slightly launching the hand towards the ceiling, then return to the initial position in a controlled manner. Repeat the movement while keeping the trunk stable and without moving the hips.

Tips: Keep the body straight, avoid letting the hips drop. Control the shoulder rotation to prevent any pain. Breathe regularly.

Progression: Increase the number of repetitions per set or add a slight, more dynamic impulse once you master the movement.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
small dumbbell, elastic band
Starting position
Side plank supported on one forearm, body aligned
Clinical goal
Strengthen shoulder muscles and improve trunk stability
Also known as
side plank shoulder rotation, external shoulder rotation in plank, lateral plank with shoulder rotation

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.