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Photograph by Sunstreak Productions, Inc.

The exercises

Keeping your right elbow glued to your side, raise your right hand as far as you

comfortably can. Slowly lower the weight back toward the floor. This exercise

is external rotation.After you complete all the repetitions, switch the weight to

your left hand and lie on your back (refer to Figure 14-11b). (You can also do

this exercise lying on one side on the bench, with your forearm hanging off the

bench.) Bend your elbow so your forearm is perpendicular to the floor and

your palm is facing in. Lower your hand down and out to the side as far as you

can, and then lift the weight back up. This exercise is internal rotation.

Technique tips

Keep these tips in mind as you perform external and internal rotation:

Use a very light weight.

Imagine that your shoulder is the hinge of a door that is opening and

closing.

Keep your wrist straight.

a

b

Figure 14-11:
Rotation
works your
rotator-cuff
muscles.

Chapter 14: Designing a Strength-Training Program 227