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Exercise overview
Training details
ShouldersRotator Cuff
Equipment
Bodyweight
Sets × reps
2 × 12
Rest
15 sec
How to perform it
Step-by-step instructions
- 01Stand upright with both arms extended to the sides at shoulder height, elbows straight but not locked.
- 02Rotate both upper arms outward so the palms turn upward without moving the trunk.
- 03Reverse the rotation so the palms turn downward, keeping the shoulders away from the ears.
- 04Move slowly through the largest comfortable shoulder rotation without arching the back or forcing the end range.
- 05Continue alternating outward and inward rotation for the prescribed repetitions.
Use this exercise in a plan