Isometric External Rotation With Elbow Supported

Description

Get down on all fours next to a bench or a box. Place a weight that is heavy enough on this support so that you cannot lift it. Bring the arm closest to the support out to the side (90° abduction) and rest your elbow on the box, with the elbow bent at 90°. Grab the weight with your hand. Keeping your elbow firmly resting on the support, try to lift the weight without actually moving it. Hold the contraction for the time recommended by your physical therapist, then relax before starting again.

Settings

Equipment

Dumbbell

Positions

Quadruped Position

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

Lateral Rotation

Contraction mode

Isometric