When it involves constructing shoulder mass, overhead presses and lateral raises are the staple strikes of many exercise routines. Although these conventional workout routines are glorious at constructing power and creating the coveted ‘capped’ shoulders, banded shoulder rotations maintain their very own (after which some).
“Internal and external shoulder rotations are important for shoulder health because they help strengthen the rotator cuff, which stabilizes the shoulder joint,” explains Alicia Cruz, CPT, and bodybuilding athlete. “By strengthening these muscles, it helps reduce the risk of injury; Internal and external rotations also help improve range of motion and can help improve posture.”
Cruz offered just a few banded shoulder rotation methods that can assist you degree up your shoulder well being.
What Are Banded Shoulder Rotations?
Simply put, banded shoulder rotations are workout routines that contain opening and shutting your shoulder in direction of and away out of your physique utilizing a resistance band.
The Difference Between Internal and External Rotations
External rotations flip the shoulder joint away out of your physique whereas inner rotations contain turning your shoulder in direction of your physique.
Why Choose Bands for These Exercises?
Beyond comfort and flexibility, “the biggest reason why bands are such a great choice is that when doing the exercise, your shoulder will be the primary muscle doing the work, as opposed to dumbbells. When you use dumbbells, the weight pulls downward and ends up working the biceps, which takes away focus from the shoulder,” explains Cruz.
Not solely do bands assist preserve the concentrate on the muscle at hand, however make for a unbelievable warmup on upper-body day.
Added Benefits of Banded Shoulder Rotations
- Reduces threat of shoulder accidents (rotator cuff)
- Improves coaching efficiency
- Strengthens key stabilizer muscle mass
- Increases joint stability
- Improves posture
Banded Internal and External Shoulder Rotations
Trainer’s Note: For the primary three workout routines, you’re going to have the band connected at waist top.
Try This: While performing rotations, place a rolled-up towel between your elbow and your physique. The added padding and help may also help cut back stress in your shoulder joints making this transfer much more secure and efficient.
Beginner Tip: Start with gentle resistance, transfer slowly and with management, tighten your abdominals, and concentrate on thoughts and muscle connection.
External Banded Shoulder Rotation
- While standing with the band to your facet, maintain the tip of the band/deal with together with your outdoors hand and a impartial grip (palm going through in). The band shall be throughout your physique in entrance. While maintaining the surface arm bent at a 90-degree angle and pressed to your facet all through the entire motion, pull the band out and away from you (solely your forearm shall be transferring out.)
- While maintaining the identical positioning and motion, merely change your grip to a supinated grip (palm up), and repeat the identical motion, maintaining the arm pressed into your facet and pulling out in opposition to the resistance.
Internal Banded Shoulder Rotation
- Similar to the primary two actions, you’ll be standing sideways to the anchor together with your arm bent at a 90-degree angle and pressed into your facet. Now, you’ll be utilizing your inside arm, holding the band with a impartial grip, and pulling the band throughout your physique.
- Attach the band low to the ground. While mendacity in your facet (you will be on the ground or up on a sofa or mattress), face the band and seize the band together with your high hand, maintaining your elbow in by your facet. Repeat the identical movement as workout routines 1 and a couple of.
- While standing or seated, maintain the band with a supinated grip, and whereas maintaining your elbows pressed into your sides together with your arms bent at a 90-degree angle, pull the band aside, spreading each arms away from one another.
Trainer Tips:
Cruz recommends performing rotations earlier than your higher physique days as a warm-up to assist stop harm.
For the primary 4 workout routines, the nearer you’re to the band’s anchor, the better it is going to be, whereas the additional away you’re, the more durable it is going to be, so select your physique placement accordingly.