Using a secured resistance band or cable machine with light weight, bring the upper arm to the side of the body, elbow bent to 90 degrees. The forearm may be positioned across the body (as shown in photo 1) or directly in front of the body if flexibility is an issue. Keeping the upper arm in place, slowly begin moving the forearm outward (abduction, photo 2). Because the degree of abduction can vary from person to person, a good rule of thumb is to pause at the point where you have reached your fullest range of motion rather than try to force the forearm beyond its capability.
Tips
While it is normal to experience muscle fatigue, you should never experience pain while performing any exercise. If you have existing shoulder or rotator cuff problems, check with your doctor before attempting this exercise.
In the beginning, start with one to two sets of 10 repetitions per arm daily or every other day to familiarize yourself with proper form. Add sets and/or repetitions gradually as you become stronger.
All rotator cuff exercises should be performed with very light resistance and the movement should be slow and controlled.
You can also perform external rotation seated instead of standing, or while lying on your side on a bench or floor, and using a dumbbell for resistance.
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