External rotation according to Poliquin

Tutorial

1. 1
   Starting position: sitting, bend one leg and place the foot of the other leg on the floor.
2. 2
   Take the light weight and place the elbow on the knee of the raised leg.
3. 3
   Work at 3 shoulder angles (ratio of upper arm to shoulder girdle): 90°, 135°, 180° (one line with the shoulder girdle).
4. 4
   Extremely important: constantly pull the shoulder blade downwards.
5. 5
   Execution: Sort in and out in the shoulder joint. This means that the upper arm rotates in and out and the forearm, including the weight, moves down and up again.