Eric Banks: External Rotation with Arm Abducted

In this video we will be covering:External Rotation with Arm Abducted Rotator Cuff Stability and Rehabilitation Exercise
This is Chris Dellesaga with the Athletic Strength Institute in Lawrence, Kansas and today and wanted to share with you one of my favorite external rotation exercises and that’s the external rotation with your arm abducted in front. Most clients are going to present with the forward rolled shoulders or anteriorly rotated shoulders and so we like to use this exercise early in the structural balance phase to develop strength in the rotator cuff and to develop shoulder stability which is going to better prepare them for the following pressing and pulling exercises that are to follow so the set up for this exercise is to find something to support the other one and the general rule of thumb is if you want the elbow to be about 2 inches lower than the armpit. So you want the leg of the working on to go back and you want your elbow to be in line with or just outside of shoulder width you don’t want to let the elbow deviate inside shoulder width and from here you’ll internally rotate or the arm is just past parallel at the bottom position and externally rotate

If someone gets stronger with this exercise you can make it more challenging by changing the relationship of the torso to the arm by rotating out until the arm is completely abducted to the side. We also like to use thick handle dumbbells because there is research that suggests that there is a relationship between a weakness in the grip and a higher propensity for developing tears in the rotator cuff so the thick grip forces you to grip it tightly which actually creates a radiation effect which means that all of the muscles that are farther up the kinetic chain actually firing harder too and this is basically enabling you to recruit more motor units.

So because most people have never done specialized training for the rotator cuff we typically like to use a high rep count at the beginning about 15 to 20 because the weak or muscle is the more training volume it can handle so we like to use this exercise to develop strength of the rotator cuff which is going to promote shoulder stability and better prepare someone for the follow-on pressing and pulling variations thanks for watching and stay strong.

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