EXTERNAL ROTATION ISOMETRIC HOLD

The external rotation isometric hold is an exercise that targets the internal rotators of the shoulder. Start by lying down on a bench or on the floor while hold a weight on one hand. Abduct the shoulder to 90 degrees and flex the elbow to 90 degrees as well. Slowly lower the weight into shoulder external rotation a 5 second negative tempo. Return back to a neutral position and repeat as required.

Muscles involved:

• subscapularis

• pectoralis minor

• pectoralis major

• teres major

• latissimus dorsi

Related conditions:

• subscapularis tendinitis

• rotator cuff tear

• shoulder impingement

• dynamic shoulder instability

• shoulder dislocation / shoulder subluxation

• glenoid labral tear

Exercise videos