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 also as a way of strengthening the rotator muscles.
Exercise
Shoulder external rotation
Standing
Type: Unilateral
Rest: 90s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and stand shoulder-width apart.
2
Spread your upper arms out to the side so that there is a 90° angle between them and your upper body. There is also a 90° angle between your forearm and upper arm. Your forearm should be perpendicular to the floor and your palms should be facing backwards.
3
Slowly rotate your forearms 180° upwards in a controlled manner until they are perpendicular to the floor again (hand now above elbow). Your upper arms remain in the same position. Exhale as you do this.
4
Rotate your forearms downwards until they are 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.
Tip
Keep your upper arm in the same position (90° apart) throughout the exercise. Keep your back straight. Use little weight and perform the movement slowly and evenly.
Muscle groups
Primary
Shoulder (rotator cuff)
Secondary
—
Tertiary
—
Equipment
Dumbbell
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