Isometric External Rotator Strengthening With an Elastic Band and Body Rotation

Description

Stand sideways to the anchor point of the band, holding it in one hand with your arm raised to 90° in front of you. While maintaining an isometric contraction in external rotation, slowly turn your body to face the anchor point, bringing your arm to the side in a candelabra position. Keep the tension in the band throughout the movement, without changing the elbow angle or compensating with the torso. Then gradually return to the starting position by pivoting in the opposite direction, still controlling the resistance of the band. Repeat the movement, making sure to keep your back straight and your shoulders relaxed.

Settings

Equipment

Resistance Band

Positions

Stand Up

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

Lateral Rotation

Contraction mode

Isometric