ER at 135° of ABD

Description

Lie prone with your arms extended out to the sides at an angle of more than 90°—ideally around 135°. Keep your elbows on the floor and point your thumbs toward the ceiling. From this position, lift your hands as high as possible without moving your elbows. Hold for a few seconds, then slowly lower them before repeating the movement.

Settings

Equipment

No Equipment

Positions

Prone Position

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

Lateral Rotation

Contraction mode

ConcentricIsometric