Row - external rotation - press
Level
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.
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