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 wonderful 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 necessary 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 tissues, it helps cut back the danger of damage; Inner and exterior rotations additionally assist enhance vary of movement and might help enhance posture.”
Cruz offered a number of 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 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 inner rotations contain turning your shoulder in the direction of your physique.
Why Select Bands for These Workout routines?
Past comfort and flexibility, “the most important purpose why bands are such an ideal alternative is that when doing the train, your shoulder would be the main muscle doing the work, versus dumbbells. Whenever 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 improbable 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 tissues
- 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 connected at waist peak.
Attempt This: Whereas performing rotations, place a rolled-up towel between your elbow and your physique. The added padding and assist might help cut back stress in your shoulder joints making this transfer much more protected and efficient.
Newbie Tip: Begin with gentle 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 facet, maintain the tip of the band/deal with along with your exterior hand and a impartial grip (palm going through in). The band will probably be throughout your physique in entrance. Whereas preserving the surface 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 will probably be shifting out.)
- Whereas preserving the identical positioning and motion, merely change your grip to a supinated grip (palm up), and repeat the identical motion, preserving the arm pressed into your facet and pulling out in opposition to the resistance.
Inner Banded Shoulder Rotation
- Just like the primary two actions, you’ll be standing sideways to the anchor along 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 could be on the ground or up on a sofa or mattress), face the band and seize the band along with your high hand, preserving your elbow in by your facet. Repeat the identical movement as workouts 1 and a pair of.
- Whereas standing or seated, maintain the band with a supinated grip, and whereas preserving 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 stop damage.
For the primary 4 workouts, the nearer you’re to the band’s anchor, the simpler it is going to be, whereas the additional away you’re, the more durable it is going to be, so select your physique placement accordingly.