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 (rotator cuff) in the shoulder joint. This execution puts the focus on the training of the inward rotators. These are decisive stabilizers for the shoulder joints.
The following figures illustrate the suspension trainer exercise Rotation Forearms Downward:
|Suspension Training Exercise For Shoulder Workout |
|Starting Position |
The upper body is bent backwards, the back is straight and the feet are placed in a stepping stand. The weight shifted is on the posterior, flexed leg. The elbow joints are placed on shoulder level and are flexed in an angle of 90 degree. The palms point diagonal down forwards.
|Final Position |
The upper body is upright and the weight is shifted on both legs equally. The forearms point backwards and are placed in a layer with the rump. The palms are directed backwards. The elbows are located under shoulder level.
The upper body is raised up by an inward rotation of the shoulder joint. The forearms get moved backwards until they are in one layer with the rump while the positions of the elbows remain in the same position.
The starting position is reached by a controlled reset of the forearms by support of the shoulder joints. The position of the elbows remains unchanged.
Make sure that you keep your elbow lightly under shoulder level. At the beginning choose a small stress, thus a small inclination angle.