Muscles That Perform External Rotation  

Finally, I would like to point out special exercises to practice the muscles that perform external rotation - i.e. a small rounded muscle.

External rotation of the arm is held fixed upper arm: this exercise we do in many variants, both with weights and a pulley, and in different positions. The pattern is the same. Always we have to fix the elbow leaning against a bench or trunk.

Variant description of placing your elbow on the bench: Kneel before flat bench and arm lay flat on the bench. Drag Dumbbell arm and we bent at a right angle.

http://www.muscleseek.com/standing-bicycle-crunch-abdominal-exercise/

The barbell provide movement from the lower position which is parallel to the floor and perpendicular to the final position of the forearm against the ground - the range of movement is thus about 90 degrees.

The arms thus performs external rotation and strengthens the muscles mentioned above. To practice these muscles can also pulley, which is led from the bottom (the best would of course be above the pulley about half a meter above the ground) and sit on the bench sideways to the turnaround. Handle rollers grab the remote hand thumb up.

The arm is bent at a right angle and the forearm against the abdomen and upper arm is perpendicular to semi. To the starting position of the exercise. We provide thrust rollers only hand movement at the elbow 90 degrees.