Shoulder External Rotation (With Cable)
215 هزار بار بازدید -
4 سال پیش
-
Strengthening the muscles that support
Strengthening the muscles that support your shoulder will help keep your shoulder joint stable.
Stand, hold the cable (or resistance band), bend the elbow upward to 90 degrees, and hold your upper arm at the side of the body.
Place the body such that the cable pulls sideways toward the inactive arm.
The target muscles are the shoulder external rotators.
What muscles does external rotation work?
In red we can see how the infraspinatus muscle externally rotates the humerus. In pink we see the posterior deltoid and teres minor that assist in shoulder external rotation.
The load on the shoulder rotators varies throughout the movement. When the cable is 90 degrees to the forearm (and the forearm is vertical to the body), the load on the muscles is maximal. In other positions, the load is lower.
One of the common mistakes is scapular protraction and retraction at the expense of full shoulder rotation. The cause of this mistake is usually compensation for excessive weights or lack of awareness.
Be sure to stabilize the scapula and to move only the arm!
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Stand, hold the cable (or resistance band), bend the elbow upward to 90 degrees, and hold your upper arm at the side of the body.
Place the body such that the cable pulls sideways toward the inactive arm.
The target muscles are the shoulder external rotators.
What muscles does external rotation work?
In red we can see how the infraspinatus muscle externally rotates the humerus. In pink we see the posterior deltoid and teres minor that assist in shoulder external rotation.
The load on the shoulder rotators varies throughout the movement. When the cable is 90 degrees to the forearm (and the forearm is vertical to the body), the load on the muscles is maximal. In other positions, the load is lower.
One of the common mistakes is scapular protraction and retraction at the expense of full shoulder rotation. The cause of this mistake is usually compensation for excessive weights or lack of awareness.
Be sure to stabilize the scapula and to move only the arm!
Muscle and Motion's apps available for any movement professional looking to take his knowledge one step forward!
For more videos, be sure to subscribe to our channel here on youtube at the link below, and don’t forget to turn on notifications so you never miss one.
YouTube - muscleandmotion
WANT EXCLUSIVE VIDEOS NOT FOUND ON YOUTUBE?
Try the Strength Training app today on all devices!
https://www.muscleandmotion.com/produ...
------------------------------------------------------------------------------
FOLLOW US ON:
YouTube - muscleandmotion
Instagram (1M followers) - Instagram: muscleandmotion
Facebook (2M followers) - Facebook: muscleandmotion
The Muscle and Motion team
https://www.muscleandmotion.com/
4 سال پیش
در تاریخ 1399/05/30 منتشر شده
است.
215,056
بـار بازدید شده