Section 3 - Exercise Videos
Exercise #13 – Internal Shoulder Rotators
Exercise #13 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the right arm and one time with the left. The final hold position for the right arm is shown in Figure 3-13a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your left arm as shown in Figure 3-13b below.
Repeat this process one more time giving you a total of two 'reps' for the right arm and two 'reps' for the left arm as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- All the exercises in this program recommend using between 70-80% of your maximum strength over a 10-15 second period of time. This is a significant amount of effort and the best way to gauge this is you should feel like you need to take a rest from the exercise around the 10 second mark. So when it’s your turn to do the exercises, if you can easily hold the final position for a lot longer than the recommended 10-15 seconds, such as 20 seconds or more then you do not have enough resistance and will need to increase it.
- You can lead with your opposite foot for better leverage if necessary.
Muscles Used: Internal Shoulder Rotators, includes Subscapularis, Latissimus Dorsi, Teres Major and Pectoralis Major; Wrist Flexors.