Single arm shoulder press with external rotation bias

This is an instructional video to correctly demonstrate Single arm shoulder press with external rotation bias. This exercise is great for your Rotator cuff and biases the external rotators of the shoulder during a shoulder pressing movement.

If you need to learn more about the Rotator cuff then check out our blog on this by clicking the image below:

Rotator cuff injury

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

  1. This exercise works your Deltoid and Rotator cuff
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Firstly tie an exercise band to a fixed object at head height in the mid line in front of you
  5. Attach the other end to the wrist of the arm that you will be training
  6. While holding a dumbbell in one hand, in standing, raise the dumbbell to shoulder height.
  7. Make sure to rotate your wrists so that the palms of your hands are facing forward.
  8. Your forearms should be vertical and your elbow position should be in shoulder scaption, which is slightly in from of your body as this is less strain on your shoulder joints.
  9. Also make sure that you engage your core muscle to keep your lower back straight. There will be a tendency to arch it.
  10. Make sure that the tension is on the band making you have to work the external rotators of the shoulder
  11. This is your starting position.
  12. Now, exhale and push the dumbbell upward until they reach the top. Make sure that you aren’t shrugging your shoulders throughout.
  13. Then, after a brief pause at the top, slowly lower the weight back down to the starting position while inhaling.
  14. For strengthening you should perform 6-10 reps to fatigue
  15. You should perform 3-5 sets with 3 minutes rests
  16. This session can be done 2-3 times per week
  17. For endurance you should perform 15-25 reps to fatigue
  18. You should perform 3-5 sets with no more than 30 second rests
  19. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).