Description

Overhead arm raises train your shoulder muscles and rotator cuff. The exercise is performed slowly and intensively.

Exercise

Shoulder external rotation

With body weight

Type: Unilateral Rest: 90s Equipment: Körpergewicht

Tutorial

1

Stand with your feet shoulder-width apart and spread your upper arm 90° to the side of your body.
2

Bend your elbow joints to create a 90° angle between your upper and lower arms. Forearms point vertically downwards and palms point backwards. Tense your shoulder muscles hard.
3

Slowly rotate your forearms 180° upwards until they are perpendicular to the floor again. Your hands are now above your elbows and your palms are facing forward. Exhale as you do this.
4

Slowly rotate your forearms 180° downwards until they are back in the starting position. Your palms should be facing backwards again. 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 back straight throughout the exercise and your upper arms in the same position. Tense your shoulder muscles and work slowly and intensively. Feel free to hold a bottle of water in your hand to make the exercise a little harder.