External Rotation With Weighted Ball

Description

Stand next to a wall with your arm raised to the side at shoulder height (90° of abduction), your elbow bent at 90°, and your hand facing the floor, holding a weighted ball. From this position, raise your hand toward the ceiling and release the ball so that it bounces off the wall. Then catch the ball after the bounce and slowly return to the starting position. Repeat the movement in a fluid and controlled manner, making sure to keep your shoulder stable throughout the exercise.

Settings

Equipment

Small Ball

Positions

Stand Up

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

Lateral Rotation

Contraction mode

Concentric