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Elbow external rotation exercise is purely functional. It is necessary to anyone who wants to improve the stability of the small back muscles, their interaction in their roles as extras and synergists in a number of very basic joint movements and protect them from injury. The most common sports injuries in this sector is stretching or inflammation in systematic repetitive strain.

You'll be surprised, but such an injury does not happen in training for backup. The most frequent injury (stretching the infraspinatus, supraspinatus and Teres minor) occurs during workouts for breasts in motion by pushing the rod leg / poluleg, chest press, a simulator and even push-ups with crack. Training for the explosion of thoracic and shoulder muscles with bands or repulsion against gravity can also cause unpleasant and persistent pain (talking about weeks) in the width of the shoulders. If you want to insure by injuries, you just need to improve the sustainability of small dorsal muscles.

Dynamite:
Small back muscles, shoulder cuff "- (Infraspinatus, Teres minor).

Synergists:
Rear shoulder muscles - Deltoid, Postterior;
Small back muscles, shoulder cuff "- Infraspinatus, Teres minor, depending on which of the small muscles resulting in the movement. The latter is determined by the options of implementation.

Extras:
Rhomboid muscle - Rhomboids;
Supraspinatus - (Supraspinatus) only support movement in a vertical rotation of a horizontally stabilized armpits;
Wrist Extensors.

Options

According to the position of the body
External rotation of the vertical side lying in a ribbed support - elbow bend is at right angles and runs for ninety degrees while the amplitude is based in the ribs;
External rotation of the occipital vertical lying - arm moves along the line of gravity, the elbow joint is folded in the right angle, the elbow is resting in the ribs, the amplitude is ninety degrees;
External rotation of the horizontal posture / seat - little elbow is fixed to the rib arc and remains throughout the body amplitude, which here can be extended in comparison with other variants of the movement;
Vertical rotation of the knee support - dangerously short-range performance. I will not describe it, not to try it wrong.

According to the used equipment
portal block - allowing unilateral implementation of lying / sitting / standing and bilateral implementation of standing / sitting;
single pulley - allowing unilateral implementation of the lying, and performance of seat / standing is required to pulley is movable pulley, because the traction force must be in one plane with the forearm;
pilates rubber band - allowing unilateral implementation of lying / sitting / standing;
weights - allowing unilateral implementation of lying / sitting / standing and bilateral implementation of standing / sitting.

Method of execution

Implementation of the vertical rotation of the side lying with dumbbell
1. Lie on a mat on the floor of one of his arm and hand with the underlying prop his head;
2. Take the dumbbells with labor and fit dumbbells to your body. Prop elbow in front ribbed arch. This is the starting position;
3. Rotate the arm so that palm with dumbbell curve to describe than ninety degrees;
4. Stop motion in the upper horizontal section, where the wrist, elbow and shoulder stabilization in one plane. Hold position for one second and return to starting position;
5. After the end of the series and repeat with your other hand.

Recommendations:

Instead of the floor, you can perform the movement of large bench / bench

Relevance

You can add elbow external rotation in a training day for his back muscles in the shoulder muscles for a day or a day specifically set aside for the stabilization exercises. It is better to turn the movement into your training schemes every month or two months if you train for strength and mass or in three to four weeks to two weeks if you exercise to lose weight or shape.

Do not underestimate the small back muscles. You use them even now, they stabilize your hands above the keyboard. Workout complete!

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