External rotation on the cable pulley trains the infraspinatus muscle and the teres minor. It is part of the rotator cuff and is responsible for the external rotation of the humerus in the shoulder joint. Training the external rotators is particularly important, as most strength exercises train the internal rotators more and create an imbalance.
This exercise promotes the stability of the humerus in the shoulder joint and is unfortunately often neglected. It should be performed by everyone, but is particularly important for swimmers or athletes who frequently perform throwing movements. This exercise should not only be seen as a warm-up exercise, but as a way of strengthening the rotator muscles.
Exercise
Shoulder external rotation
Prone
Type: Unilateral
Rest: 90s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in your left hand and lie on the floor on the right side of your body.
2
Your left upper arm is right next to your upper body and your elbow joint is bent at a 90° angle. The forearm hangs towards the floor. This is your starting position.
3
Rotate your left forearm upwards by approx. 180° until it is perpendicular to the floor. Your upper arm remains in the same position and your elbow joint remains bent at a 90° angle. Exhale as you do this.
4
Bring your left forearm back down until you are in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with the left side and then with the right side.
Tip
Keep your upper arm in the same position (against your body) throughout the exercise. Keep your back straight. Use little weight and perform the movement slowly and evenly.
Muscle groups
Primary
Shoulder (rotator cuff)
Secondary
Shoulder (posterior)
Tertiary
Shoulder
Equipment
Dumbbell
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