The Lateral Raise with Rotation is an essential resistance training exercise to strengthen muscles of the rotator cuff.
Apart from strengthening the shoulder, the lateral raise with rotation improves shoulder integrity and power output by improving the synergy of the neuromuscular system, muscular endurance and dynamic stabilization of the rotator cuff musculature.
If you don’t regularly strengthen your shoulder abductors then the likelihood of experiencing shoulder pain in the future is high.
Especially when you are hitting a lot of serves or overheads.
On The Court
You use the shoulder musculature in every tennis stroke, especially the backhand groundstroke. The rotator cuff muscles stabilize the shoulder during stroke production. Therefore, having a strong fatigue-resistant shoulder musculature, including deltoids and rotator cuff, is desirable.
Should you experience shoulder pain take a look at Rotator Cuff Injuries and 3 Non-Surgical Treatment Options.
Therefore, professional tennis players use the lateral raises with rotation regularly during their dynamic warm up routine.
Lateral Raise with 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
Lateral Raise with Rotation Description
- Fasten elastic band under one foot and hold it in the hand on the ipsilateral (same) side
- Stand up in athletic position with arms close to the body and the thumb pointing inward; feet underneath shoulders, knees are slightly flexed
- Abduct shoulders to 90° and slightly rotate the arm so that thumb points forward
- Slowly return to starting position
- Anterior & Lateral Deltoids
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:
- Internal Shoulder Rotation
- External Shoulder Rotation
- Horizontal Abducted Internal Shoulder 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: