Section 3 - Exercise Videos
Exercise #19 – Internal Shoulder Rotators
Exercise #19 - 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 3-19a 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 3-19b 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:
- Do not rotate your hand across your stomach; it should end up directly in front of you as seen in above images.
- To increase the resistance, step further away from where your band is attached or use two bands together.
- Keep your elbow close to your side throughout this exercise. .
- Periodically check your resistance bands for any wear and tear. Replace them when necessary to prevent them from breaking during an exercise.
Muscles Used: Internal Shoulder Rotators, includes Subscapularis, Latissimus Dorsi, Teres Major and Pectoralis Major; Wrist Flexors.
Exercise #19 - 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 1a 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 1b 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:
Exercise #19
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:
- Do not rotate your hand across your stomach; it should end up directly in front of you as seen in above images.
- To increase the resistance, step further away from where your band is attached or use two bands together.
- Keep your elbow close to your side throughout this exercise. .
- Periodically check your resistance bands for any wear and tear. Replace them when necessary to prevent them from breaking during an exercise.
Muscles Used: Internal Shoulder Rotators, includes Subscapularis, Latissimus Dorsi, Teres Major and Pectoralis Major; Wrist Flexors.