Standing Isometric Shoulder External Rotation with Towel
Push the back of the hand out into a wall over a folded towel and hold, elbow bent at the side; the rotator cuff works while the shoulder stays still.
How to do it
Setup
Side-on to a wall, elbow bent to 90° at the side, a folded towel between the back of the hand and the wall.
Steps
- Press the back of the hand into the towel as if turning the forearm outward.
- Hold the push steady with the elbow tucked to the ribs.
- Ease off slowly, then switch sides.
Common mistakes
Elbow drifting away from the side: keep it tucked; the upper arm does not move. Shrugging to push harder: the shoulder stays down and relaxed. Pushing to pain: a firm, steady effort is enough.
Breathing
Steady throughout; never held.
