How to Do External and Internal Rotation Exercises - dummies

How to Do External and Internal Rotation Exercises

External and internal rotation exercises focus on your rotator cuff muscles. This workout video shows correct form and technique for strengthening your rotator and shoulder muscles.

Audio Transcript

External rotation works rotator cuff muscles, but also works your shoulder muscles. To start lay down, place your elbow against the mat, and rest your head in the palm of your hand. Now if you have neck or back problems, you might want to vary this by laying flat and resting your head on your shoulder.

Start by putting your elbows snugly against your hip, and grab the weight. Raise the weight about 90 degrees so that your arm is parallel to the floor. Remember do this slowly so you don’t injure yourself.

For internal rotation lay flat on your back, switch the way to your left hand, put your elbow snugly against your body as far as you can, and raise the weight until it’s pointing to the ceiling. And when you bend your elbow your palm is facing inward. Think of your arm as a hinge on a door opening and closing.

Don’t tighten your face or your neck up, and don’t throw the weight. Just move it smoothly and gently. To make this a little harder you can do something called the Traffic Cop.

Stand up and grab both of the weights. Stand with your feet about as wide as your hips. Bend your elbows raise them in the classic stick them up position. Rotate your arms until your palms are facing behind you, and raise them up again. Keep doing these and you’ll see a difference in no time.