High Row to Shoulder External Rotation – Band

  • HOW: Get a band set-up at shoulder height. While starting with your elbows straight, elbows at shoulder height, and palms facing down, drive your elbows back by squeezing your shoulder blades together until your elbows are in line with your shoulder. Hold this position for a moment, then rotate your hands up while trying to keep your elbows still until your knuckles are facing the ceiling. Then slowly return your hands back down and return your arms to starting position and repeat.
  • FEEL: You should feel the muscles on the outside and the back of your shoulders working as well as your shoulder blade muscles. Think about squeezing a pencil between your shoulder blades as you perform this movement and keep that position as your rotate your hands up towards the ceiling.
  • COMPENSATION: Do not shrug your shoulders, do not move your head/neck, do not lean backwards, do not flare your elbows when your rotate your hands. Try to isolate this exercise to shoulder and arm movement only.

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