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.
All you need for this exercise is a long Theraband and you can do it at home or in the gym.
Exercise
Shoulder external rotation
Standing, arm 90° apart
Type: Unilateral
Rest: 90s
Equipment: Fitnessband lang
Tutorial
1
Take a long fitness band and hold one end with your right hand
2
Grab the other end of the band with your left hand and spread your left upper arm out to the side so that there is a 90° angle between it and your upper body. There is also a 90° angle between your left forearm and upper arm. Your forearm should be perpendicular to the floor and your palm should be facing backwards.
3
Slowly rotate your forearm 180° upwards in a controlled manner until it is perpendicular to the floor again (hand now above elbow). Your upper arm remains in the same position. Exhale as you do this.
4
Rotate your left forearm downwards until it is back in the starting position. Breathe in as you do this.
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 (90° apart) throughout the exercise. Keep your back straight.
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Shoulder (rotator cuff)
Secondary
Shoulder (posterior)
Tertiary
Shoulder
Equipment
Resistance band long
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