External Rotation Uppercut

Shoulder
Written By David Song

EXTERNAL ROTATION UPPER CUTS

This is a rotator cuff strengthening exercise that works on dynamic stabilization of the glenohumeral joint. Anchor a band down next to you and grab it with the arm furthest from it. Complete a shoulder flexion motion while keeping the wrist in line with the elbow. Maintain a 90 degrees bend in the elbow. The forearm should be as close to completely vertical as possible during this movement.

Muscles Involved:

  • Rotator Cuff (Infraspinatus, Teres Minor)

  • Posterior Deltoids

  • Trapezius

Related Conditions:

  • Shoulder Impingement

  • Dynamic Shoulder Instability

  • Labral Tear

  • Rotator Cuff Tear / Tendinopathy / Tendinitis

  • SLAP Lesion

  • Posterior Capsule Impingement

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Incline Bench Lateral Raise
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Cable Face Pull
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Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
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Cable Reverse Fly
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Cable Reverse Fly
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Assisted Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Lats, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Pectoralis Major, Pec Stretch, Anterior Deltoid, Teres Major, Subscapularis, Shoulder, Shoulder Stretch
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Banded Bottoms Up Press
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Teres Minor Massage
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Teres Minor Massage
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David Song
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