Standing Wall Shoulder Rotation
Back to a wall with the elbows at shoulder height and bent to 90°, turn the forearms from pointing down to pointing up; the rotator cuff works with no weight.
How to do it
Setup
Standing with the back and head against a wall, arms out at shoulder height, elbows at 90°, forearms pointing down.
Steps
- Turn the forearms up until the hands point to the ceiling.
- Keep the elbows level with the shoulders and on the wall.
- Turn them back down under control.
Common mistakes
Elbows sliding down the wall: keep the arms at shoulder height. Lower back arching off the wall as the hands rise: ribs down, back flat. Shrugging as the hands rise: shoulders stay down, away from the ears.
Breathing
Exhale on the raise, inhale lowering.
