The Horizontal Abducted External Shoulder Rotation is an essential resistance training exercise to strengthen muscles of the rotator cuff.
Apart from strengthening the external shoulder rotators, the horizontal abducted external shoulder rotation improves neuromuscular system efficiency by enhancing dynamic stabilization of the rotator cuff and overall muscular endurance.
As a result you will be able to minimize injuries and improve the power of your shots because less energy is being “wasted” at the shoulder joint due to improved joint integrity.
Because the horizontal abducted external shoulder rotation engages 2 of the 4 rotator cuff muscles, the infraspinatus and teres minor, most professional athletes add this exercise to their pre-match dynamic warm up routine.
Maybe you should too!
Horizontal Abducted External Shoulder Rotation Progression
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy alternate with single leg action.
Here are the progression levels:
- Beginner: athletic stance
- Advanced: lunge position
- Professional: alternate one leg stance
Horizontal Abducted External Shoulder Rotation Description
- Fasten elastic band (at a pole) on chest level
- Stand up in athletic position; feet underneath shoulders, knees are slightly flexed
- Abduct shoulders to 90°, flex the elbows, and hold elastic band in both hands; hands point forward
- Rotate at the shoulder until hands point upwards, thereby pulling the elastic band
Targeted Musculature
- Infraspinatus
- Teres Minor
More Resistance Training Exercises
Integrity of the shoulder joint is very important for tennis players to produce powerful shots while minimizing the risk for injuries.
If you are looking for more resistance training exercises for the shoulder then take a look at a few exercise suggestions for you:
- Horizontal Abducted Internal Shoulder Rotation
- Internal Shoulder Rotation
- Lateral Raise with Rotation
We also have 5 easy rotator cuff exercises to strengthen the shoulder.
Shoulder Stretches For You
Now, once you are finished playing tennis you may want to stretch out your muscles to improve flexibility and avoid injuries.
Here are a few exercises for you to consider:
