Plane of Motion
External Rotation
Plane of Motion
Transverse
Spring Setting
Light
1 Extra Light Spring or
1 Light Spring
Muscle Focus
Shoulder External/Lateral Rotators
Infraspinatus, Teres Minor, Posterior Deltoid4
Rotates the upper arm (humerus) in the stable shoulder joint as the strap is pulled.
Resists the springs as the arm rotates inward back to start.
Other Muscles at Play
Scapular depressors keep the shoulder down away from the ear.
Anterior spinal stabilizers co-contract with the hip extensors to stabilize the lumbo-pelvic region.
Anterior & posterior spinal stabilizers keep the spine supported and stable in neutral.
Objectives
Strengthen and isolate the external rotators in the shoulder while maintaining stabilization throughout the shoulder, trunk and hips.
Enhance scapular stability while externally rotating the arm.
Challenge core strength & stability with unilateral movement.
Enhance the control and strength of your core muscles while on a moving carriage.
Challenge lumbo-pelvic stabilization by performing the exercise in a kneeling position.
Focus on breathing to synchronize the movement.