Shoulder lateral rotations at 45 degrees abduction

Stability & Strength

This is an instructional video to correctly demonstrate Shoulder lateral rotations at 45 degrees abduction.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Rotator cuff
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Stand on one end of an exercise band with the non exercising side
Take hold of the other end with the opposite hand
Standing in a good posture with your elbow bent to 90 degrees and you upper arm should be at 45 degrees from your body
Start with the band tension being taken up with your hand near your abdominals
Next rotate the arm outwards to take your hand up and backwards, whilst pivoting on your elbow as to stay at 45 degrees abduction.
Finally return back to the start position and repeat
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

Related Exercises

For Shoulder

Smith machine monkey shrugs

Smith machine monkey shrugs

Lying Lateral raise: A great lateral Deltoid exercise to train the lower portion of the range.

Lying Lateral raise

Bent over overhead shoulder raises

Bent over overhead shoulder raises

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Chair Tricep Dips

handstand-press-up

Handstand press up

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