Alternating Flip Flop Arm Raises With Neck Rotation

Description

Lie supine with your knees bent and feet flat on the floor, arms abducted to 90° and elbows bent toward the ceiling. Without changing the angle of your elbows, explore shoulder rotations: bring the back of one hand down toward the floor behind you while the palm of the other turns forward, then alternate the rotations. At the same time, turn your head toward the arm that is moving into external rotation. Keep your shoulders down and your core engaged, without arching your lower back, and perform the repetitions in a smooth, controlled way, within a comfortable range of motion.

Settings

Equipment

No Equipment

Positions

Supine Position

Muscle groups

Shoulder external rotatorsShoulder internal rotators

Difficulty

Moderate

Movement

Lateral RotationMedial RotationRotations

Contraction mode

Concentric