Isometric External Rotation

ShoulderRotator Cuff
Written By David Song

ISOMETRIC EXTERNAL ROTATION

This is an effort based isometric contraction exercise that uses a wall. Stand beside a wall with your elbow bent to 90 degrees. Keep the elbow aligned directly below your shoulder. With your hand in a thumb up position, press outward into the wall by slowly ramping up your strength over the course of 3 seconds. Hold your maximal tolerable contraction for 5-7 seconds before ramping your strength back down to a rest (again over a 3 second count).

Muscles Involved:

  • Rotator Cuff

    • Infraspiantus

    • Teres Minor

Related Conditions:

  • Rotator Cuff Tear

  • Rotator Cuff Tendinitis

  • Biceps Pulley Dysfunction

  • AC Joint Sprain

  • Shoulder Impingement

  • Infraspinatus Strain

  • Teres Minor Strain

Related Exercises

Featured
Wall Isometric Shoulder External Rotation
Shoulder, Shoulder External Rotation, Shoulder External Rotator, Shoulder Isometric Exercise, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Shoulder Stability
Wall Isometric Shoulder External Rotation
Shoulder, Shoulder External Rotation, Shoulder External Rotator, Shoulder Isometric Exercise, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Shoulder Stability
Shoulder, Shoulder External Rotation, Shoulder External Rotator, Shoulder Isometric Exercise, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Shoulder Stability
Banded Overhead Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Lateral Deltoid, Upper Trapezius, Shoulder Stability
Banded Overhead Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Lateral Deltoid, Upper Trapezius, Shoulder Stability
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Lateral Deltoid, Upper Trapezius, Shoulder Stability
Table Shoulder External Rotation Lift Off
Shoulder, Shoulder End Range Strengthening, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Infraspinatus, Teres Minor, Shoulder Mobility
Table Shoulder External Rotation Lift Off
Shoulder, Shoulder End Range Strengthening, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Infraspinatus, Teres Minor, Shoulder Mobility
Shoulder, Shoulder End Range Strengthening, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Infraspinatus, Teres Minor, Shoulder Mobility
Dowel Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Subscapularis, Rotator Cuff Stretch, Rotator Cuff, Latissimus Dorsi Stretch, Latissimus Dorsi, Lats Stretch, Lats, Pectoralis Major, Teres Major, Anterior Deltoid
Dowel Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Subscapularis, Rotator Cuff Stretch, Rotator Cuff, Latissimus Dorsi Stretch, Latissimus Dorsi, Lats Stretch, Lats, Pectoralis Major, Teres Major, Anterior Deltoid
Shoulder External Rotation, Shoulder Internal Rotator, Subscapularis, Rotator Cuff Stretch, Rotator Cuff, Latissimus Dorsi Stretch, Latissimus Dorsi, Lats Stretch, Lats, Pectoralis Major, Teres Major, Anterior Deltoid
Dowel Shoulder Internal Rotation
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Dowel Shoulder Internal Rotation
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Lean In Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Upper Trapezius, Lateral Deltoid
Lean In Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Upper Trapezius, Lateral Deltoid
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Upper Trapezius, Lateral Deltoid
Lean In Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Lateral Deltoid, Upper Trapezius
Lean In Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Lateral Deltoid, Upper Trapezius
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Lateral Deltoid, Upper Trapezius
Kettlebell Carry Abduction
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus, Deltoids, Anterior Deltoid, Lateral Deltoid, Coracobrachialis, Long Head Biceps
Kettlebell Carry Abduction
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus, Deltoids, Anterior Deltoid, Lateral Deltoid, Coracobrachialis, Long Head Biceps
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus, Deltoids, Anterior Deltoid, Lateral Deltoid, Coracobrachialis, Long Head Biceps
Bottoms Up Arnold Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Supraspinatus, Subscapularis, Teres Minor, Shoulder Stability, Anterior Deltoid, Deltoids, Lateral Deltoid, Upper Trapezius
Bottoms Up Arnold Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Supraspinatus, Subscapularis, Teres Minor, Shoulder Stability, Anterior Deltoid, Deltoids, Lateral Deltoid, Upper Trapezius
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Supraspinatus, Subscapularis, Teres Minor, Shoulder Stability, Anterior Deltoid, Deltoids, Lateral Deltoid, Upper Trapezius
Pull Up Press
Rotator Cuff, Rotator Cuff Stability, Supraspinatus, Infraspinatus, Teres Minor, Lateral Deltoid, Anterior Deltoid, Upper Trapezius, Coracobrachialis, Biceps Brachii, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor
Pull Up Press
Rotator Cuff, Rotator Cuff Stability, Supraspinatus, Infraspinatus, Teres Minor, Lateral Deltoid, Anterior Deltoid, Upper Trapezius, Coracobrachialis, Biceps Brachii, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor
Rotator Cuff, Rotator Cuff Stability, Supraspinatus, Infraspinatus, Teres Minor, Lateral Deltoid, Anterior Deltoid, Upper Trapezius, Coracobrachialis, Biceps Brachii, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor
David Song
Previous

Isometric Shoulder Flexion
Next

Back Lunge