Section 3 - Exercise Videos
Exercise #20 – External Shoulder Rotators
Exercise #20 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the left arm and one time with the right. The final hold position for the left arm is shown in Figure 3-20a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your right arm as shown in Figure 3-20b 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 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- You can lower, or raise, the level of where the band is attached a few inches to re-direct the force of the band more specific to the path of your swing and still properly target the correct muscles for this exercise.
- Isometric exercises are to be done with normal breathing so do not hold your breath during the exercises because this may cause a sudden change in blood pressure and/or unexpected light-headedness.
- Use a watch or a clock with a clearly visible second hand so that you can accurately time your exercises.
Muscles Used: External Shoulder Rotators, includes Teres Minor & Infraspinatus Muscles; Wrist Extensors.