External Rotation of the Shoulder at 120° of Abduction

Description

Get down on all fours next to a bench. Bring your arm out to the side to about 120° of abduction (slightly above horizontal) and rest your elbow on the end of the bench. Hold a weight recommended by your physical therapist, with your elbow bent to 90°. Perform an external rotation of the shoulder by lifting the weight upward. Hold the contraction for one second, then slowly return to the starting position. Make sure to keep your arm at around 120° of abduction throughout the entire exercise.

Settings

Equipment

Dumbbell

Positions

Quadruped Position

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

Lateral Rotation

Contraction mode

ConcentricEccentric