A strength training exercise that targets the shoulder external rotator cuffs. You will need to perform this exercise with a pully or using a resistance band. The pulley or resistance band encourage resistance during the eccentric portion of the movement. This is a great exercise to build strength following a rotator cuff injury in the shoulder.

Body Parts

  • Shoulders
  • Lower Trapezius

Position

  • Install a handle at the lowest level of the pulley.
  • Stand next to the machine with the body straight.
  • Place the feet at shoulder width with the knees lightly bent.
  • With the arm of the side opposite the machine grip the handle with the thumb pointing up.
  • Place the arm in front of the body with the elbow bent at a 90 degree angle.
  • Avoid arching the back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the torso.

Execution

  • Pull the arm out in a circular motion.
  • Keep the arm alongside the body with the elbow bent at a 90 degree angle.

Care

Keep the head aligned with the torso. Keep the back straight. Keep the abdominals contracted. Keep the wrists straight. Never lock the knees.

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