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Shoulders · Beginner

Shoulder CAR

Controlled shoulder articular rotation through the largest pain-free range the trunk can keep still.

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Shoulder CAR demonstration

Exercise overview

Training details

ShouldersRotator Cuff

Equipment

Bodyweight

Sets × reps

2 × 5 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with the ribs stacked over the pelvis and the nonworking arm relaxed by your side.
  2. 02Raise one straight arm forward and overhead as far as you can without arching the back or shrugging.
  3. 03Rotate the arm inward as it passes beside the head and continue the circle behind the body.
  4. 04Finish with the arm by your side, moving slowly through only the range you can control without trunk rotation.
  5. 05Reverse the circle with the same control, complete the assigned repetitions, and switch arms.

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