Primary: Shoulder, Back (infra-/supraspinatus, teres min., subscapularis, rhomboideus maj./min.)
Secondary: Abdominals, Arms (abdomini, bizeps brachii)
This exercise offers a further possibility to train the muscles of the shoulder joint (rotator cuff). This version mainly uses the outward rotators.
The following figures illustrate the exercise Rotation Forearms Upward:
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| Suspension Training For Shoulder Workout | |
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Starting Position The upper body is lightly leaned backwards, the feet are placed in a light stepping stand and the weight is shifted backwards. The elbow joints are placed on shoulder level and are flexed in an angle of 90 degree. The palms point down forwards. |
Final Position The upper body is straightened up and the thorax is widely opened. The weight is shifted on both legs. The elbows are placed on shoulder level and flexed in an angle of 90 degree. The forearms are kept in a vertical position, the palms point forward and the shoulder blades are approximated towards each other. |
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Movement 1 The forearms get placed in a vertical position by a rotation in the shoulder joint. The body gets straightened up. The elbow joint remains flexed in an angle of 90 degree |
Movement 2 The forearms get back into starting position with the help of an inward rotation of the shoulder. The elbow joints are placed on shoulder level and remain flexed about 90 degree. |
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Hint: Try to pull your shoulder blades actively downwards and make sure that you work with your shoulder muscles. A clean execution is very important. |
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