The bent-over Cuban rotation is a hybrid movement that effectively combines an elbows-out row with an external rotation, making it an essential exercise for shoulder health and strength. This movement is particularly beneficial when incorporated into routines that include incline presses or subscapularis (lean-away) pull-ups. How to Perform the Bent-Over Cuban Rotation Benefits of the…
If you constantly scratch the scab, you’ll never heal. That goes with any injury, but it’s especially true for shoulder injuries. You see, the shoulder joint is the most mobile joint in the body. It can move the arm into thousands of positions, 16,000 to be exact! If you don’t set the scapula and stabilize…
Many lifters struggle with an imbalance between the internal and external rotators of the shoulder. Most of the time, the internal rotators (pecs, lats, and anterior delts) are overactive and tight, while the external rotators (infraspinatus and teres minor) are weak and underdeveloped. The ShoulderHorn is a well-known tool for targeting the external rotators in…
For more information, check out Muscle Devices And Weight Room Alternatives.
For more information, check out Muscle Devices And Weight Room Alternatives.
This exercise is named after Jerry Telle, an exercise scientist out of Colorado. Think of the regular side-lying dumbbell external rotation, but instead of moving the weight around your body, you move your body around the weight! By keeping the forearm parallel to the ground and rolling your body forward and backward, maximum overload can…
The typical side-lying dumbbell external rotation overloads the middle of the range. If you use a resistance tube, it overloads the end range. But there’s a way to overload the start range. I learned this from shoulder specialist Dr. Dale Buchberger, so I coined it the Buchberger External Rotation. Simply lean back while performing a…