INTERNAL AND EXTERNAL ROTATION

The rotator cuff muscles are responsible for internal and external rotation. They are dynamic muscles, but most of the time we train them quite statically. Of course, if you already have shoulder pathology, then perform these exercises statically, side-lying on a bench with the shoulder held tight to the body. Diagonal patterns are functional for real-life activities and appeal to the muscle's sensory receptors. Perform two external rotation (ER) exercises for every one internal rotation (IR) exercise that you do, to balance a flexion-biased life.

1. Stand in between two pulley stacks, closer to the right stack. The right arm should be parallel with the stack, the legs shoulder-width apart.
2. For internal rotation (IR) of the right shoulder, position a rope attachment at the top of the stack. Grab the rope from the top position with the right hand.
3. Keeping the arm extended and the trunk erect, pull down diagonally on the cable, across the body toward the left hip, for internal rotation of the right arm. Slowly return.
4. For external rotation (ER) of the right shoulder, stand closer to the left stack. Position a rope at the bottom of the stack.
5. Grab the rope and stand up tall. Keep the trunk erect. The right arm should be diagonal across the body.
6. Pull the rope on a diagonal, with arm fully extended, to a fully overhead position.
7. Switch to the left arm and position yourself accordingly (for ER you will pull from the bottom right, for IR you will pull from the top left).
8. Try 2 sets of 8 reps of external rotation exercise and 1 set of internal rotation exercise.