This is a very useful exercise to use during a warm up to prepare your shoulders and rotator cuff muscles for a heavy resistance-training workout. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks!
- Start standing with feet shoulder width part.
- Stabilize your shoulders by moving your shoulder blades up, back, and then down (into a packed position).
- Attach a light resistance band to the wall or a secure object, and stand with the band pulled in close to your body, elbow at 90 degrees, with light tension in the band. Be sure to grab the band and pull across your body, as shown in the video.
- Keeping a small space between your body and your upper arm, begin performing quick but controlled external rotations, bringing your hand out as far as is comfortable, without moving your elbow or shoulder.
- Complete 8-10 repetitions, and then repeat on the other side.
This is a great warm up exercise everyone should be including at the beginning of their workouts, before performing heavy lifts with the upper body – especially back and shoulder workouts. By warming up the rotator cuff, the shoulder joint is primed and decreases risk of injuries, poor form, and muscle spasms.