In the previous article, we introduced to you two shoulder external rotation movements that strengthen the rotator cuff muscles.

The rotator cuff muscles cannot be ignored: These small muscle groups are not as exciting and interesting as training the chest muscles and back muscles, but it does not mean that you can ignore them. The strong and powerful rotator cuff muscles help you train better while protecting the Your shoulders!

Today we continue to change the plane to perform another shoulder external rotation action!

Choose a resistance band or a cable trainer from the gym, adjust the height to the same level as your elbows, and start moving!

Stand naturally, place your arms by your sides, and then bend your elbows to 90 degrees! You can hold a small bouncy ball or towel under your elbow.

Action demonstration:

Activate the shoulders, rotate outwards, keep the upper arms close to the body, and the exercise trajectory is an arc!

Pay attention to the movement process to be slow and controlled!


You can also lie on your side and use dumbbells to perform the movements. If you are just starting to try it, just use your bare hands! Start with low weights and gradually increase the load each week.

Perform 3 sets of 10 times each

It is recommended that you use it as a warm-up exercise before each training, and you can also do strengthening exercises outside training!