External Rotation of the Shoulder at 45° of ABD

Description

Stand up and hold a dumbbell or a slightly heavy object in your hand (a water bottle or a bag with a few books can also work). Raise your arm to the side at a 90° angle, then lower it slightly to keep your arm at about mid-height (45°), with your elbow bent at 90°. From this position, rotate your shoulder outwards, bringing the back of your hand towards your back, as if you were trying to place your forearm against a wall behind you. Then gently return to the starting position, letting your palm face the floor. Throughout the exercise, try to keep your elbow at a stable height and your arm away from your body.

Settings

Equipment

Weight

Positions

Stand Up

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

Lateral Rotation

Contraction mode

ConcentricEccentric