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Lying Shoulder External Rotation - Body Position

Posted: Sun Jan 26, 2014 8:17 am
by balmy_fool
Hi,

Here's a question about lying shoulder external rotation. If I prop my head up with my opposite arm, the exercise is easy, and I can do high reps with decent weight. However, if I keep my opposite arm on the ground, and hold my neck parallel to the ground, I can barely do 10 continuous reps with a 3lb dumbell. Does anyone have insight into what's happening here?

--John

Re: Lying Shoulder External Rotation - Body Position

Posted: Sun Jan 26, 2014 12:03 pm
by KenDowns
This exercise is not meant to be done with high weight. Three pounds is fine. I sometimes do it at night before going to sleep with just the weight of my arm.

This exercise is about waking up the muscle so it is active and in regular use. It is never going to get super strong. In fact the external rotators are quite weak and that is why we do such small weight.

So do it either way and keep the weights low.

Re: Lying Shoulder External Rotation - Body Position

Posted: Mon Jan 27, 2014 10:53 am
by balmy_fool
Hi Kendowns,

My interest is specifically in the kinesiology. The shoulder is a place where small differences in movement can change the muscle loading and joint dynamics significantly.

So, asking again, does anyone have insight into why can I move less weight if I keep my spine straight, as compared to letting it curve as is shown in the exrx exercise instructions? And, more importantly, is one position superior for exercising the infraspinatus?

Thanks,

--John