Rotator Cuff Extension



SHOULDER EXTENSION - Free Weight

TARGET MUSCLES:

  • Posterior Deltoid
  • Latissimus Dorsi
  • Rotator Cuff (Shoulder Stabilization)

START POSITION:

  • Lie on one side on a bench or the floor.
  • Hold a light dumbbell in the upper hand.
  • Position the upper arm alongside the body with the elbow slightly bent.
  • Keep the shoulder in a comfortable, neutral position.

PROCEDURE:

  • Keeping the elbow slightly bent, slowly move the upper arm backward behind the torso.
  • Keep the shoulder stable and avoid rotating or twisting the torso.
  • Move only through a comfortable range of motion without forcing the shoulder.
  • Slowly return the arm to the starting position under control.
  • Repeat using slow, controlled movements (12-15 times), then perform the exercise with the opposite arm.