Procaryote
Shoulder · Strengthening

Resistance Drop & Catch for the Shoulder

Resistance Drop & Catch, elbow bent at 90°, 3 sets, 8 repetitions, controlled movement

Illustration of the Resistance Drop & Catch for the Shoulder exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Keep your elbow bent at 90 degrees, close to the body or with the shoulder abducted at 90 degrees. Perform an external rotation of the forearm outward against resistance, controlling the movement well until the maximum rotation without moving the scapula.

Tips: Keep the elbow fixed and the scapula stable to avoid compensations. Perform the movement slowly to feel the strengthening.

Progression: Increase resistance or the number of repetitions when the movement becomes easy and well controlled.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
resistance elastic band
Starting position
Seated or standing, elbow bent at 90 degrees, arm close to the body or shoulder abducted at 90 degrees
Clinical goal
Strengthen shoulder muscles to improve stability and mobility
Also known as
external shoulder rotation with resistance, drop and catch exercise, shoulder external rotation strengthening

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.