External Rotation

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Shoulders (look at the image)

External Rotation video

How to perform exercise

Лягте боком на горизонтальную скамью, держа гантель в верхней руке.
Согните локоть руки с гантелью так, чтобы образовался прямой угол между плечом и предплечьем. Это исходное положение. Совет: держите руку параллельно туловищу.
На выдохе поднимайте предплечье по полукругу вверх. Сохраняйте прямой угол между плечом и предплечьем. В верхней точке движения задержитесь на секунду.
На вдохе медленно вернитесь в исходное положение.
Повторите необходимое количество раз и поменяйте руки. Предупреждение: не берите тяжёлый вес. Это может привести к травме ротатора плеча. Варианты: это упражнение можно выполнять стоя, и на блоке.

What muscles work?

If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

You do not want to count by hand? Install the AtletIQ application!

Online workout diary
Remembers your working weight
Counts the load for you
Controls the rest time

Best workout routines with this exercise

These programs with this exercise «External Rotation» are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «External Rotation» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.