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Comparable substituteBand Standing External Shoulder Rotation
Comparable substituteBand Standing Internal Shoulder Rotation
Comparable substituteBand No-Money Drill
Comparable substituteBand External Rotation at Side
Comparable substituteCable External Rotation
Comparable substituteCable Internal RotationOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Lie on your side with the bottom arm supporting your head and the working shoulder on top.
- 02Bend the top elbow to 90 degrees, keep the upper arm against the ribs, and rest the forearm across the abdomen.
- 03Keep the shoulder away from the ear and rotate the forearm upward without moving the elbow or rolling the torso.
- 04Stop at the clean pain-free end range, usually before the forearm moves past vertical.
- 05Lower slowly to the abdomen and complete the set before changing sides.
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Variations
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Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteBand Standing External Shoulder RotationComparable substituteBand Standing Internal Shoulder RotationComparable substituteBand No-Money DrillComparable substituteBand External Rotation at SideComparable substituteCable External RotationComparable substituteCable Internal RotationUse this exercise in a plan