External rotation trains the infraspinatus muscle and the teres minor. These are part of the rotator cuff and are 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.
Take a filled water bottle or canister in your left hand and stand shoulder-width apart.
2
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. Use little weight and perform the movement slowly and evenly.
Muscle groups
Primary
Shoulder (rotator cuff)
Secondary
Shoulder (posterior)
Tertiary
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Equipment
Body weight
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