Prone External Rotation Rep

Fire up your rotator cuffs with the Prone External Rotation Rep. This shoulder mobility drill is a range of motion exercise that looks easy but will easily challenge your rotators. It's also great for warming up before overhead work.

Type Of Exercise: Mobility
Muscles: Shoulders
Difficulty: Intermediate
Equipment: Body Only

Prone External Rotation Rep

To set up, lay flat on your stomach (prone) with your arms out in a letter T shape.
Keep your upper arms in place and bend your elbows to 90-degrees.
Be sure you have a 90-degree angle at your armpits and elbows and complete shoulder, elbow, and wrist to floor contact.
Initiate the retraction by simultaneously pressing your elbows into the floor and lifting your forearms as high as possible.
Pause briefly before lowering with control.
Repeat for reps.

Exercise: Prone Retraction
Type of Exercise: Mobility
Muscles: Shoulders, Trapezius
Difficulty: Intermediate
Equipment: Body Only

Exercise: Prone Cactus Retraction
Type of Exercise: Mobility
Muscles: Shoulders, Trapezius
Difficulty: Advanced
Equipment: Body Only