In terms of constructing shoulder mass, overhead presses and lateral raises are the staple strikes of many exercise routines. Though these conventional workout routines are glorious at constructing power and creating the coveted ‘capped’ shoulders, banded shoulder rotations maintain their very own (after which some).
“Inside 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 mass, it helps scale back the danger of harm; Inside and exterior rotations additionally assist enhance vary of movement and will help enhance posture.”
Cruz supplied just a few banded shoulder rotation methods that will help you stage up your shoulder well being.
What Are Banded Shoulder Rotations?
Merely put, banded shoulder rotations are workout routines that contain opening and shutting your shoulder in the direction of and away out of your physique utilizing a resistance band.
The Distinction Between Inside 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 Workouts?
Past comfort and flexibility, “the largest motive why bands are such an excellent alternative is that when doing the train, your shoulder would be the main muscle doing the work, versus dumbbells. While you use dumbbells, the burden pulls downward and finally ends up working the biceps, which takes away focus from the shoulder,” explains Cruz.
Not solely do bands assist maintain the concentrate on the muscle at hand, however make for a improbable 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 mass
- Will increase joint stability
- Improves posture
Banded Inside and Exterior Shoulder Rotations
Coach’s Word: For the primary three workout routines, you’re going to have the band connected at waist top.
Attempt This: Whereas performing rotations, place a rolled-up towel between your elbow and your physique. The added padding and help will help scale back stress in your shoulder joints making this transfer much more protected and efficient.
Newbie Tip: Begin with mild resistance, transfer slowly and with management, tighten your abdominals, and concentrate on thoughts and muscle connection.
Exterior Banded Shoulder Rotation
- Whereas standing with the band to your facet, maintain the tip of the band/deal with together with your outdoors hand and a impartial grip (palm going through in). The band might be throughout your physique in entrance. Whereas holding the skin arm bent at a 90-degree angle and pressed to your facet all through the entire motion, pull the band out and away from you (solely your forearm might be transferring out.)
- Whereas holding the identical positioning and motion, merely swap your grip to a supinated grip (palm up), and repeat the identical motion, holding the arm pressed into your facet and pulling out in opposition to the resistance.
Inside Banded Shoulder Rotation
- Much like the primary two actions, you’ll be standing sideways to the anchor together with your arm bent at a 90-degree angle and pressed into your facet. Now, you’ll 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 facet (you will be on the ground or up on a sofa or mattress), face the band and seize the band together with your high hand, holding your elbow in by your facet. Repeat the identical movement as workout routines 1 and a couple 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 arms away from one another.
Coach Suggestions:
Cruz recommends performing rotations earlier than your higher physique days as a warm-up to assist forestall harm.
For the primary 4 workout routines, the nearer you’re to the band’s anchor, the better it is going to be, whereas the additional away you’re, the tougher it is going to be, so select your physique placement accordingly.
