External Rotation Exercise
Description
The purpose of the external rotation exercise is to strengthen the external shoulder rotators within the rotator cuff (infraspinatus & teres minor). Muscle imbalances frequently lead to injuries and considering that the shoulders are extra susceptible to injury due to their anatomical makeup, it is important to identify and correct these imbalances. In most cases, the frontal rotators are tight and overdeveloped and the rear rotators (infraspinatus & teres minor) are underdeveloped and weak. Performing the external rotation exercise will strengthen the rear rotators, which is one of the steps in the preventative process against these imbalances. However, it should be noted that these exercises must be strategically placed within a properly tailored program to avoid over-training. These rotation movements should always follow, and never be executed prior to a shoulder, chest or back workout.
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Execution
- Attach a single grip handle onto a pulley positioned at a low 45 degree angle in relation to your shoulder.
- While facing the pulley, grasp the handle using an overhand grip. Draw your arm up until your elbow is in horizontal alignment with your shoulder.
- Exhale and externally rotate shoulder until your knuckles are facing the ceiling and your wrist is in alignment with your elbow.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.
Note: The pulley-method, which was just described, is the most effective way to target the rear rotators due to the constant tension that is placed upon the targeted muscles throughout the entire movement.
Variations
The external rotation exercise can also be performed by using dumbbells while in a standing position. Unfortunately, once gravity takes over, there is little tension on the targeted muscles near the top of the movement.
Resistance tubing will deliver maximum tension at the top of the movement but as the hand is lowered, the tension gradually decreases. This is a good choice when equipment availability is a factor.
Front Rope Raises
Description
Using the cable machine and the rope attachment to perform front raises is yet another effective way to strengthen the front of the shoulders (anterior deltoids). The notable techniques to be employed throughout execution involve limiting the range of motion. On the decent, it is important to stop prior to the hands reaching the top of the thigh. Doing so will keep the resistance on the shoulders between repetitions. Also, the trainee should also be careful not to extend the arms beyond shoulder height to reduce the risk of sustaining an injury.
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Execution
- Attach the rope to the cable attachment and slide it to the bottom of the column.
- While standing with back towards the weight stack, bend down and pull the rope up between the legs.
- Exhale and while maintaining only a slight bent at the elbows, draw the rope straight forward until the hands reach shoulder height. Briefly hold position.
- Inhale and lower the arms back down at a controlled speed until the hands are approximately 6-8 inches from the thighs.
- Repeat until the desired number of repetitions are completed.
Reverse Cable Flies
Description
While performing reverse flies, it is important to remember that the muscular recruitment can be easily manipulated by alternating the position in which the arms are drawn back. If the arms are in a position that has the elbows in alignment with the shoulders, the primary emphasis will be placed on the posterior region of the shoulder. If the elbows are positioned slightly below the shoulders upon retraction, maximal emphasis will be placed on the upper back region.
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Execution
- Place the appropriate hand grips on the cable attachments and select desired weight. The cable column should be slid upwards if using an adjustable version.
- Grasp the handle grips by bringing the right arm across the left side of the body and the left arm across the right side.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back in an arching motion until a contraction is felt within the rear shoulders/upper back region.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.
Seated Reverse Flies
Description
Seated reverse flies are executed using the chest fly machine and they’re effective for strengthening the posterior deltoid (rear shoulder) as well as the muscles of the upper back region. Due to the reduced movement complexity compared to the dumbbell version, the seated reverse flies are an ideal option for those who are in the beginning phases of their exercise programs.
Execution
- Sit in a position that has you facing the padding on the chest fly machine. Adjust the handles and weight stack to your desired settings.
- Grasp the side handles using a grip that has your palms facing the ground.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back until your hands move just beyond your shoulders. Hold position briefly.
- Inhale and lower back down slowly stopping just shy of the starting position. Doing so will keep the stress on the posterior deltoid.
- Repeat until the desired number of repetitions are completed.