Isometric External Shoulder Rotation

In this lesson you will learn how to do an isometric external shoulder rotation. You can do this exercise on a wall or a door frame. This exercise works to rotator muscles of your shoulders. Learn more about isometric strength training. Find more isometric exercises at track & field main.

Description: Isometric External Shoulder Rotation

• Stand with your feet at shoulder width and bend your knees slightly. (feet parallel) Right foot is very close to the wall.
• Left arm: Hangs down relaxed or the hand rests on hip.
• Keep you upper body straight and contract your abs slightly. Don't hollow your back.
• Keep your right elbow as close as possible to the waist. The right upper arm is aligned vertically. The arm is bent 90° and the hand is closed to a fist. Backhand faces wall, thumb points up.
• Press the back of your fist against the wall and don't move your upper arm or any other part of your body. => Isometric external rotation of the shoulder. Push 5 to 30 seconds, relax your shoulders and then do the same exercise for the other shoulders.

Trainer advice: Isometric External Shoulder Rotation

• Do 2 or 3 sets per shoulder and workout. The longer you push, the less intensity you should apply. Rehabilitation programs usually require longer and less intensive contractions.
• The isometric external shoulder rotation is also good for elder people with shoulder problems. If you are doing this exercise as part of a rehabilitation program, don't push too hard and please consult your physiotherapist before you do this.
• Warm up your shoulders before you get started.
• Strecht between sets.
• Instead of isometric external shoulder rotations on a door frame, you can also do external
  shoulder rotations with a cable pulley or a rubber band.

Related instructions: Isometric External Shoulder Rotation

• The Shoulder Muscles
• Plank Bridge
• Side Bridge
• 100 Breaths
• Isometric Wall Squat
• Isometric Push-Up
• Isometric Chin-Up

Videos: Isometric External Shoulder Rotation

• None

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