In this lesson, you will learn how to perform an isometric external shoulder rotation. You can do this exercise using a wall or a door frame. This movement works the rotator muscles of your shoulders. Learn more about isometric strength training and find additional isometric exercises in Track & Field Main.
Description: Isometric External Shoulder Rotation
Stand with your feet shoulder-width apart and knees slightly bent, keeping your feet parallel. Position your right foot close to the wall.
Your left arm should hang relaxed at your side or rest on your hip.
Keep your upper body straight and engage your core muscles slightly. Do not arch your back.
Keep your right elbow close to your waist, with your upper arm aligned vertically. Bend your arm at a 90° angle and close your hand into a fist. The back of your hand should face the wall, with your thumb pointing upward.
Press the back of your fist against the wall without moving your upper arm or any other part of your body.
→ This is an isometric external rotation of the shoulder.
Hold the contraction for 5 to 30 seconds, then relax your shoulders. Repeat the exercise for the other side.
Trainer Advice: Isometric External Shoulder Rotation
Perform 2 to 3 sets per shoulder in each workout. The longer you hold the contraction, the less intensity you should apply. Rehabilitation programs usually involve longer and less intense contractions.
The isometric external shoulder rotation is also beneficial for older adults with shoulder problems. If you are performing this exercise as part of a rehabilitation program, avoid excessive force and consult your physiotherapist before starting.
Always warm up your shoulders before beginning.
Stretch between sets.
Instead of performing isometric external shoulder rotations on a door frame, you can also use a cable pulley or a resistance band for a similar movement.
Related Exercises: Isometric External Shoulder Rotation
Videos: Isometric External Shoulder Rotation
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