External Rotator Raises on Side
• Since most of us may already do a good deal of middle and upper back work, we probably condition the infraspinatus and teres minor with horizontal abduction and extension movements pretty regularly.
• Many of us, though never use external rotation in our regimens. This movement effectively isolates our rotator cuff so we may train it to the exclusion of our lats.
• Improving the strength of our external rotators is helpful in treating, and better, precluding shoulder joint injury.
• Also, some exercisers, by conditioning their rotator cuff muscles find their bench press maximums increase and their nagging shoulder pain goes away simply because they create a more favorable strength balance between their internal and external rotators.
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Choose a weight that allows you to maintain good form. This is a finesse movement. Avoid all momentum. Your elbow should be bent at a right angle and rest on your hip or your side. |
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As you ROTATE your upper arm outward to raise your hand, keep your shoulder girdle stable, and your elbow against your hip or side. If your shoulders are much wider than your hips, try placing a small, rolled or folded towel beneath your elbow for support. |
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Regardless of your range
limits, avoid rotating your
arm all the way up to the
vertical where your target
muscles are inactive. |