TRX External Rotation
Strengthen your rotator cuffs with TRX External Rotation. Improve shoulder stability (but you gotta do it right!).
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Attach a suspension trainer to a high anchor point and grab the handles with each hand.
2. Step back until the suspension straps are pulling taut, and stand with your feet staggered (one foot in front of the other) for stability.
3. Begin with your hands close together in front of you at chest height, elbows bent and tucked at your sides, forearms parallel to each other.
4. Lean back slightly to create tension in the straps.
5. Keeping your elbows fixed at your sides, rotate your arms at the shoulders to move the handles apart, stretching the suspension straps in the process.
6. Continue the external rotation until your hands are in line with your shoulders, or as far as you can go without compromising form.
7. Hold the position briefly at the furthest point of rotation.
8. Slowly reverse the motion to bring your hands back together to the starting position.
9. Repeat for the desired number of repetitions, maintaining control and tension on the straps throughout the exercise.
10. Ensure that the shoulders are kept stable and down (not shrugged) throughout the movement to focus the work on the rotator cuff.
11. Perform the exercise for 2-4 sets on each side, if you're using a staggered stance, to ensure balanced muscular development.
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