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 essential 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 mass, it helps scale back the danger of damage; Inner and exterior rotations additionally assist enhance vary of movement and might help enhance posture.”
Cruz supplied just a few banded shoulder rotation methods that can assist you degree 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 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 direction of your physique.
Why Select Bands for These Workout routines?
Past comfort and flexibility, “the largest cause why bands are such a terrific alternative is that when doing the train, your shoulder would be the main 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 deal with the muscle at hand, however make for a implausible warmup on upper-body day.
Added Advantages of Banded Shoulder Rotations
- Reduces danger of shoulder accidents (rotator cuff)
- Improves coaching efficiency
- Strengthens key stabilizer muscle mass
- Will increase joint stability
- Improves posture
Banded Inner and Exterior Shoulder Rotations
Coach’s Notice: For the primary three workouts, you’re going to have the band connected at waist top.
Strive This: Whereas performing rotations, place a rolled-up towel between your elbow and your physique. The added padding and assist might help scale 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 deal with thoughts and muscle connection.
Exterior Banded Shoulder Rotation
- Whereas standing with the band to your aspect, maintain the top of the band/deal with along with your exterior hand and a impartial grip (palm going through in). The band will likely be throughout your physique in entrance. Whereas conserving the surface 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 will likely be shifting out.)
- Whereas conserving the identical positioning and motion, merely change your grip to a supinated grip (palm up), and repeat the identical motion, conserving the arm pressed into your aspect and pulling out towards the resistance.
Inner Banded Shoulder Rotation
- Just like the primary two actions, you can be standing sideways to the anchor along with your arm bent at a 90-degree angle and pressed into your aspect. Now, you can 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 could be on the ground or up on a sofa or mattress), face the band and seize the band along with your prime hand, conserving your elbow in by your aspect. Repeat the identical movement as workouts 1 and a couple of.
- Whereas standing or seated, maintain the band with a supinated grip, and whereas conserving your elbows pressed into your sides along with your arms bent at a 90-degree angle, pull the band aside, spreading each fingers away from one another.
Coach Ideas:
Cruz recommends performing rotations earlier than your higher physique days as a warm-up to assist forestall damage.
For the primary 4 workouts, the nearer you might be to the band’s anchor, the better it will likely be, whereas the additional away you might be, the tougher it will likely be, so select your physique placement accordingly.