Shoulder Internal Rotation at 90˚ Shoulder Abduction

Shoulder Internal Rotation at 90˚ Shoulder Abduction

  • HOW: Get a band set-up at shoulder height and you will face away from the anchor. You will perform this exercise on one side at a time. Get your elbow set up at shoulder height with it bent 90 degrees and your forearm and knuckles facing the ceiling. This is your starting point and you will maintain this position. Then rotate your hand down while trying to keep your elbow still until your knuckles are facing directly in front of you. Then slowly return your hands back down and repeat.
  • FEEL: You should feel the muscles in the front of your shoulder working. Think about keeping your shoulder blade still as you perform this movement and keep that position as you rotate your hand down.
  • COMPENSATION: Do not shrug your shoulder, do not move your head/neck, do not lean forward, do not flare your elbow when your rotate your hand. Try to isolate this exercise to shoulder and arm movement only.

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