External Rotation Isometric Hold
Exercise Overview
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
subscapularispectoralis minorpectoralis majorteres majorlatissimus dorsi
Related Conditions
subscapularis tendinitisrotator cuff tearshoulder impingementdynamic shoulder instabilityshoulder dislocation / shoulder subluxationglenoid labral tear
