Cross Arm Rotation
Plane of Motion
Sagittal
Spring Setting
Light
Light or Medium Long Arm Springs
Shoulder Height Hooks
Muscle Focus
Shoulder External Rotators
Infraspinatus, Teres Minor, Posterior Deltoid
Rotates the upper arm bone (humerus) in the shoulder joint to bring the arms to a field goal position.
Resists the springs as the arms return to a high row position.
Shoulder Horizontal Abductors
Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major
Keep the arms held out to the side in a high row position with tension on the springs.
Other Muscles at Play
Spinal stabilizers create trunk and lumbo-pelvic stabilization.
Hip extensors work with the spinal stabilizers to maintain lumbo-pelvic stabilization in the kneeling position.
Shoulder abductors assist the shoulder horizontal abductors to keep the upper arm lifted in the high row position.
Scapular adductors (retraction) keep the shoulder blades drawn to resist the shoulders rounding forward.
Scapular depressors keep the shoulders down away from the ears.
Objectives
Strengthens the infraspinatus, teres minor, posterior deltoid, and lower trapezius to support powerful, well-organized external rotation of the shoulder.
Trains steady stabilization of the shoulder and scapulae with the serratus anterior, middle deltoid, and torso, creating a strong, integrated base for controlled a movement.
Focus on breathing to synchronize the movement.