Zak Sztor Personal Trainer & Nutritionist
Personal Trainer Randwick Exercise Of The Week “External Rotation”
Personal Trainer Randwick: Each week a new exercise will be displayed on my website, including important information such as the benefits, muscles worked and considerations.
- This exercise strengthens the rotator cuff complex so that it can add stability to the gleno-humeral joint (shoulders).
- A must exercise for athletes who perform a throwing motion, or have a high need for shoulder stability.
- Support shoulder stability
- Strength training
- Builds muscle
The Muscles Used While Doing External Rotation
- Teres minor
How To Preform External Rotation
Step 1:Start with very light dumbbells and ensure that proper form is maintained.
Step 2:Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Step 3:Bend the elbow to 90° and watch that the humerus is parallel with the trunk.
Step 4:SLOWLY externally rotate the humerus as far as you can and still keep the upper arm parallel with the body.
Step 5:SLOWLY internally rotate back to starting position.
The Correct Number Of Sets In the Gym
Muscular Endurance: Keep your repetitions greater than 15-20
Check out HERE for more exercises.