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
Type: Unilateral
Rest: 120s
Equipment: Fitnessband lang
Tutorial
1
Take a long fitness band and hold it in front of your body with both hands.
2
Bend your elbow joints to create a 90° angle between your upper and lower arms. Forearms point forward and palms facing the ceiling
3
Move your left forearm outwards to the left until the maximum contraction is reached. Your right arm remains in the same position and only holds one end of the band. Exhale as you do this.
4
Slowly bring your forearm back inwards in a controlled manner until it is back 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 (close to your torso) 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
—
Equipment
Resistance band long
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