Difficulty level: Beginner
Target Muscle: Shoulders
Equipment: Miniband
Instructions for proper form
1. Stand with your feet shoulder-width apart and hold the ends of the miniband with both hands at your sides. 2. Bend your elbows at a 90-degree angle and keep them close to your body. 3. With your palms facing each other, external rotate your shoulders by moving your forearms out to the sides while keeping your elbows tucked in. 4. Squeeze your shoulder blades together at the top of the movement. 5. Slowly return to the starting position and repeat.
Common mistakes to avoid
1. Allowing the elbows to drift away from the body. 2. Using excessive weight that compromises form. 3. Moving too quickly instead of focusing on controlled movements. 4. Not engaging the core, which can lead to instability.
Benefits
Specific benefits of the exercise
This exercise strengthens the posterior deltoids, improving shoulder stability and mobility, and enhancing overall shoulder functionality.
Expected results and timeframe
With consistent practice 2-3 times per week, individuals can expect to see improvements in shoulder endurance and strength in about 4-6 weeks..
Who this exercise is best for
This exercise is suitable for beginners looking to strengthen their shoulders, individuals recovering from shoulder injuries, and those wanting to improve posture and upper body stability.
Scientific studies supporting its effectiveness
A study published in the Journal of Strength and Conditioning Research highlights the importance of external rotation exercises in developing shoulder stability and reducing the risk of injury.
Variations
Beginner modifications
1. Perform the exercise without the miniband for initial strength development. 2. Reduce the range of motion by starting with smaller external rotations.
Advanced progressions
1. Increase the resistance of the miniband. 2. Add a twist at the end of the rotation to engage the core more. 3. Combine with dumbbell shoulder presses for a compound movement.
Integrations
Complementary exercises
1. Plank shoulder taps. 2. Face pulls. 3. External rotation with dumbbells.
Super set recommendations
Super set with face pulls or seated rows to target the upper back and improve shoulder stability.
Sample workout routines
1. Warm-up with arm circles, followed by miniband standing shoulder external rotations, and conclude with face pulls and shoulder presses for a comprehensive shoulder workout.
Exercise combinations
Combine with other shoulder exercises like lateral raises and front raises for complete deltoid training.
Best time to do this exercise in your workout
Best performed at the beginning of a workout as part of a warm-up or in a specific shoulder-focused training session.