In the case of constructing shoulder mass, overhead presses and lateral raises are the staple strikes of many exercise routines. Though these conventional workouts are glorious at constructing energy and creating the coveted ‘capped’ shoulders, banded shoulder rotations maintain their very own (after which some).
“Inner and exterior shoulder rotations are vital for shoulder well being as a result of they assist strengthen the rotator cuff, which stabilizes the shoulder joint,” explains Alicia Cruz, CPT, and bodybuilding athlete. “By strengthening these muscle groups, it helps cut back the danger of damage; Inner and exterior rotations additionally assist enhance vary of movement and may help enhance posture.”
Cruz offered a number of banded shoulder rotation strategies that will help you stage up your shoulder well being.
What Are Banded Shoulder Rotations?
Merely put, banded shoulder rotations are workouts that contain opening and shutting your shoulder in the direction of and away out of your physique utilizing a resistance band.
The Distinction Between Inner and Exterior Rotations
Exterior rotations flip the shoulder joint away out of your physique whereas inside rotations contain turning your shoulder in the direction of your physique.
Why Select Bands for These Workout routines?
Past comfort and flexibility, “the largest cause why bands are such an ideal alternative is that when doing the train, your shoulder would be the major muscle doing the work, versus dumbbells. If you use dumbbells, the load pulls downward and finally ends up working the biceps, which takes away focus from the shoulder,” explains Cruz.
Not solely do bands assist hold the give attention to the muscle at hand, however make for a incredible warmup on upper-body day.
Added Advantages of Banded Shoulder Rotations
- Reduces threat of shoulder accidents (rotator cuff)
- Improves coaching efficiency
- Strengthens key stabilizer muscle groups
- Will increase joint stability
- Improves posture
Banded Inner and Exterior Shoulder Rotations
Coach’s Word: For the primary three workouts, you’re going to have the band hooked up at waist peak.
Attempt This: Whereas performing rotations, place a rolled-up towel between your elbow and your physique. The added padding and assist may help cut back stress in your shoulder joints making this transfer much more secure and efficient.
Newbie Tip: Begin with mild resistance, transfer slowly and with management, tighten your abdominals, and give attention to thoughts and muscle connection.
Exterior Banded Shoulder Rotation
- Whereas standing with the band to your aspect, maintain the top of the band/deal with together with your exterior hand and a impartial grip (palm dealing with in). The band shall be throughout your physique in entrance. Whereas holding the skin arm bent at a 90-degree angle and pressed to your aspect all through the entire motion, pull the band out and away from you (solely your forearm shall be shifting out.)
- Whereas holding the identical positioning and motion, merely change your grip to a supinated grip (palm up), and repeat the identical motion, holding the arm pressed into your aspect and pulling out in opposition to the resistance.
Inner Banded Shoulder Rotation
- Just like the primary two actions, you may be standing sideways to the anchor together with your arm bent at a 90-degree angle and pressed into your aspect. Now, you may be utilizing your inside arm, holding the band with a impartial grip, and pulling the band throughout your physique.
- Connect the band low to the ground. Whereas mendacity in your aspect (you might be on the ground or up on a sofa or mattress), face the band and seize the band together with your prime hand, holding your elbow in by your aspect. Repeat the identical movement as workouts 1 and a pair of.
- Whereas standing or seated, maintain the band with a supinated grip, and whereas holding your elbows pressed into your sides together with your arms bent at a 90-degree angle, pull the band aside, spreading each palms away from one another.
Coach Ideas:
Cruz recommends performing rotations earlier than your higher physique days as a warm-up to assist stop damage.
For the primary 4 workouts, the nearer you might be to the band’s anchor, the simpler it is going to be, whereas the additional away you might be, the tougher it is going to be, so select your physique placement accordingly.
