External Rotation Press

ShoulderShoulder StabilityUpper BackShoulder StrengtheningUpper Back Strengthening
Written By David Song

EXTERNAL ROTATION PRESS

This is a strengthening exercise for the external rotators of the shoulder. This exercise may be done standing, seated, or in a half kneel position as shown in this video. Loop an exercise band around a stable object like a pole, handrail or squat rack. Have it anchor at approximately hip height. Start by pulling the band back with your forearm parallel to the ground. Pull until your elbow reaches shoulder height. From here externally rotate the shoulder until the forearm is vertical to the floor. Proceed to raise the arms upwards and overhead. Be sure to keep the elbows stacked directly below the wrists. Reverse these steps to complete a repetition.

Muscles Involved:

  • Trapezius

  • Posterior Deltoid

  • Rotator Cuff

  • Levator Scapulae

  • Rhomboids

Related Conditions:

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Upper Cross Syndrome

  • Dynamic Shoulder Instability

  • Posterior Capsule Impingement

  • AC Joint Sprain

Exercise videos

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