Prone External Rotation Rep
Fire up your rotator cuffs with the Prone External Rotation Rep. This shoulder mobility drill is a range of motion exercise that looks easy but will easily challenge your rotators. It's also great for warming up before overhead work.
- Type Of Exercise: Mobility
- Muscles: Shoulders
- Difficulty: Intermediate
- Equipment: Body Only
Prone External Rotation Rep
- To set up, lay flat on your stomach (prone) with your arms out in a letter T shape.
- Keep your upper arms in place and bend your elbows to 90-degrees.
- Be sure you have a 90-degree angle at your armpits and elbows and complete shoulder, elbow, and wrist to floor contact.
- Initiate the retraction by simultaneously pressing your elbows into the floor and lifting your forearms as high as possible.
- Pause briefly before lowering with control.
- Repeat for reps.
- Exercise: Prone Retraction
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Intermediate
- Equipment: Body Only
- Exercise: Prone Cactus Retraction
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Advanced
- Equipment: Body Only
