Rotator Cuff External Rotation (up)

Area Targeted: Rotator Cuff

Set up:
Anchor: Secure the band(s) to the door with the door anchor at waist height.
Clip Bands: Attach each end of the band(s) to a handle.
Handle Bands: No adjustment required.
Body Positioning: Grip a handle in each hand and stand 3 to 4 feet away from the door, facing the door. Position your arms so that they are bent at a 90 degree angle, with your forearms and upper arms parallel with the floor.  Keep your head straight, chest up and stomach tight.

Movement: Rotate your arms up against the resistance until your forearm is perpendicular to the floor. Return to the starting position (controlling the resistance). Repeat.

Points To Remember: As you are rotating your arms keep you elbows even with your shoulders.


Rotator Cuff External Rotation (up)

 


Anchor Overhead Shoulder Press External Rotation (Side) External Rotation (Up) High Row (Low) High Row (Mid) Internal Rotation (Down) Internal Rotation (Side) Lying Front Shoulder Raise Lying Lateral Shoulder Raise Overhead Shoulder Press Reverse Fly Seated High Row Standing Front Shoulder Raise Standing Lateral Shoulder Raise

Don't Live In a Gym... Just Look Like You Do!