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EXTERNAL ROTATION (SEATED DB)

This is one of the few times external rotation should be done with a dumbbell as the weight is now in line with gravity (yes the standing DB external rotations are useless). Resting the elbow on the knee will improve stability, and allow the shoulder (rotator cuff) to be trained through a larger range of […]

EXTERNAL ROTATION (SIDE LYING DB)

This is one of the few times external rotation should be done with a dumbbell as the weight is now in line with gravity (yes the standing DB external rotations are useless). General prescription: 2-5 sets, 8-25 reps each side for endurance/warm-up. 5-30s each side for isometric strength. 5-10s each side for eccentric control.

CABLE ER

Cable external rotation should only be used in early rehabilitation, if there are deficits in external rotation strength and/or if preferred before heavy pressing. However, they aren’t necessary outside of rehabilitation if the shoulders are “healthy”. General prescription: 2-5 sets, 8-25 reps each side for endurance/warm-up. 5-30s each side for isometric strength. 5-10s each side […]

EXTERNAL ROTATION (STICK-ASSISTED)

Using a stick/rod to help increase short-term shoulder external rotation will be useful prior to a rehab session or strength training, if there are mobility deficits present that are limiting external rotation and exercise execution. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, […]

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