Demo & instructions
Standing Cuff Rotation
Also known as: Elbow-In External Rotation, Bodyweight Shoulder Rotation, L-Arm Rotation
Instructions
With the elbows pinned to the ribs and bent to ninety degrees, you rotate the forearms out to the sides and back in, squeezing the shoulder blades on each opening. It warms the rotator cuff before pressing or throwing.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–20 reps
Setup
- 1Stand tall with the elbows bent to ninety degrees and tucked against the ribs, palms facing each other.
Execution
- 1Keeping the elbows glued to the sides, rotate the forearms outward as far as they go.
- 2Squeeze the shoulder blades together briefly at the end.
- 3Return the forearms to the front under control and repeat.
Breathing
Exhale as the arms open; inhale as they return.
Form cues
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
