Standing Isometric Shoulder Internal Rotation against Wall
The palm presses into the edge of a wall as if turning the forearm in, elbow bent at the side, and the push is held while nothing moves.
How to do it
Setup
Standing with the palm against the edge of a wall, elbow bent 90° at the side, forearm pointing forward.
Steps
- Push the palm against the wall, the forearm trying to turn in.
- Keep the effort even; the elbow stays pinned.
- Let go gradually and change arms.
Common mistakes
Letting the elbow slide forward: keep it at the side; nothing should move. Pushing with the chest or shoulder: only the forearm presses. Holding the breath: breathe steadily through the push.
Breathing
Steady throughout; never held.
