This is a fantastic exercise to progress rotator cuff activation and strength of subscapularis that everyone forgets to train.
It’s not all about external rotation!
The other vital component is the shoulder blade that has a very important posterior tilt that activates the serratus anterior to counteract the effects of gravity on the body!
- Hold a single dumbbell at each end and use the arms to gently squeeze the ends together
- Keeping tension on the weight bring the arms in a comfortable arc above the head in a smooth motion
- Lower under control and repeat
Aim for 3 X 8-12 repetitions to grow more muscle.
Not only is this a great variation from your regular gym programming, it’s also a higher level tendinopathy exercise and a starting point for weights overhead (2 hands for safety first!).