Thread: External Rotator Exercises

YES...outward shoulder rotations with a rubber band.

We should all be doing these...it will help in recovery from a shoulder problem as well as help to prevent a shoulder problem in the first place.

Make sure to keep your elbow tight to your side and keep the wrist fixed in place...avoid flexion or extension of the wrist to trick yourself into thinking you have a greater range of motion than you do.

Thanks Fit

Would you recommend doing them on Leg day? Chest day?....

I do these and other shoulder warm ups and strengthening exercises while I'm resting between sets on every workout day. They have helped me tremendously. I injured my shoulders doing heavy dumbbell shoulder presses and bench and couldn't do flat bench, shoulder presses or dips for over a year. I'm back in the saddle with these exercises!

I do something kind of weird, but it seems to help.

I take a plate, either 2.5lb or 5lb and I do slow circles with it. I do a set of these before my first set on bench and one set in between every set.

That is one of the warm ups I use as well. More specifically, you can hold the plate (and increase the weight gradually) while bending over with the other hand on a bench. Do small circles with the other hand holding the plate, first one direction (clockwise, ie.,) then the other.

Posting this from BB.com. I think it's good stuff:

http://www.bodybuilding.com/fun/dorian1.htm

and:


You need to mainly strengthen 2 muscles in the rotator cuff: the supraspinatus and infraspinatus. Use front lateral raises and my exercise #1 to hit the supraspinatus and use external rotations and my exercise #2 to hit the infraspinatus. See these links for instructions. Remember light weights, slow smooth movements, and perfect form or you'll re-injure yourself very easily.

http://www.exrx.net/WeightExercises...teralRaise.html

http://www.exrx.net/WeightExercises...alRotation.html

I also suggest these shoulder stabilization exercises for variety:

#1 (supraspinatus). Hold your arms out to your sides with your elbows bent 90 degrees, forearms to the front, palms down -- as if you were getting ready to row. Do one arm at a time. Take a *LIGHT* dumbell (this exercise is much harder to do than you think it is first time especially when rehabbing a supraspinatus injury... try 5 lb DB's first set to get the form right, 8 lb dumbells max first week) in your hand and keeping your upper arm fixed and parallel to the ground and the arm bent at 90deg, swing/rotate the dumbell *slowly* up to vertical in a smooth arc so that it's about 6 inches away from your ear. Let it rotate back down *slowly* through the same arc in a fixed plane until your forearm is parallel to the floor. Emphasize perfect form and *light* weight to prevent re-injury. If you can't do 15 reps without the burn, the weight is too heavy.

#2 (infraspinatus). Same concept, different direction of rotation. Lie on your back with your arms out to the side, elbows bent 90 deg, palms facing up as if you were steamrolled into the ground. Pick up a light dumbell in one hand and keeping your upper arm fixed out to the side and your elbow bent 90 deg, rotate the dumbell up in a smooth arc until it is vertical, your forearm perpendicular to the ground. Let it back down slowly through the arc until your arm is parallel to the floor. Repeat. Again, light weight, perfect form, 15 reps.

I would throw them in either at the beginning or end of your training sessions about 2-3 times per week...ideally do them every other day. Keep the reps high...always maintain strict form...and complete all reps in a slow and controlled manner. Remember your not trying to add size...so perfect form is best.

Originally posted by Fit Freak
Remember your not trying to add size

Thanks for pointing that out, I think that's something important I have to remember for this....took note...

Thanks

Gettin'old: the two links didn't work, thanks for the BB.com article.