An isolation exercise targeting the rotator cuff muscles, specifically the infraspinatus and teres minor. It is performed using a resistance band or cable machine to improve shoulder stability and mobility.
Sit on a bench or chair with your back straight and feet flat on the floor.
Attach a resistance band or set up a cable machine at elbow height.
Hold the handle or band with your working arm, keeping your elbow bent at 90 degrees and close to your side.
Start with your forearm across your abdomen, then slowly rotate your arm outward, keeping your elbow fixed in place.
Continue the rotation until your forearm is perpendicular to your torso or as far as comfortable without pain.
Pause briefly at the end of the movement, then slowly return to the starting position.
Perform the desired number of repetitions, then switch arms if necessary.
Maintain a neutral wrist position throughout the exercise to avoid unnecessary strain.
Keep your core engaged to stabilize your torso and prevent compensatory movements.
Focus on slow, controlled movements to maximize muscle engagement and reduce injury risk.
Ensure that your elbow remains close to your body to effectively target the rotator cuff muscles.
Start with light resistance to master proper form before progressing to heavier loads.
Breathe steadily, exhaling during the outward rotation and inhaling as you return to the start position.
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