- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Row - external rotation - press
Planes of Motion
This exercise develops rotator cuff strength in combination with scapulothoracic stability.
Lie facedown on a bench with the top part about 30° inclined.
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.
Focus on scapula retraction. Efficiently strengthening the rotator cuff depends on scapular control.