135° Maintained External Rotation in a Lying Position

Description

Lie on your side while holding a light weight with the upper arm. Bring this arm to an angle of about 135 degrees, bending it and supporting it with the other hand if necessary. The forearm should remain parallel to the ground. Hold this position in a stable and controlled manner for the indicated duration, without moving.

Settings

Equipment

Weight

Positions

Side Lying

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

Lateral Rotation

Contraction mode

Isometric