Row - external rotation - press

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Level

Beginner

Muscle Groups

Planes of Motion

Outer Unit

Necessary Material

Progression Material

Objective

This exercise develops rotator cuff strength in combination with scapulothoracic stability.

Starting Position

Lie facedown on a bench with the top part about 30° inclined.

Execution

Perform a row with the elbows out to the side.

When the upper arms are parallel to the floor, hold this position and lift the hands by externally rotating the shoulders.

Now press your hands and arms up, like performing a shoulder press.

Return to the starting position.

Repeat this exercise for the prescribed number of repetitions.

Coaching Keys

Focus on scapula retraction. Efficiently strengthening the rotator cuff depends on scapular control.