Anteflexion shoulder into exorotation (dynaband)

Purpose of the exercise

Strength exercise for the anterior shoulder (anterior deltoid), rotator cuff (especially external rotators), upper chest and shoulder stabilisers. Improves shoulder flexion strength in external rotation, promotes healthy shoulder movement patterns and helps prevent shoulder impingement. Also effective for strengthening the shoulder in a safe, open position and improving overhead mobility and strength.

Supplies

• Resistance band/dynaband
• Sufficient space to move arm forward/upward
• Flat, stable surface
• Optional: attachment point low to ground (alternative to under foot)

Starting position

1. Stand upright with feet hip-width apart
2. Place the elastic under your foot on the side of the working leg
3. Or: attach the elastic low to a fixed point behind you
4. Grasp the elastic by hand on the same side
5. Turn your arm outwards (external rotation) - thumb points outwards/upwards
6. Let your arm hang in front of your body with external rotation
7. There is slight tension on the elastic in starting position
8. Keep your back straight, chest out
9. Slightly tighten your core
10. Eyes forward

Implementation

1. Raise your arm forward (flexion movement)
2. Maintain external rotation - thumb continues to point outward/upward
3. Keep your elbow slightly bent or fully extended
4. Lift to about shoulder height or higher (as far as comfortable)
5. Keep your shoulder in external rotation throughout movement
6. Hold this end position briefly
7. Release controlled back to the starting position
8. Maintain external rotation during return
9. Maintain slight tension at bottom

Points of interest

• ✓ Maintain external rotation throughout movement (thumb outward/upward)
• ✓ Move slowly and in a controlled manner
• ✓ Keep your torso stable and upright
• ✓ Lift with your shoulder only (no torso movement)
• ✓ Stop when in pain or discomfort
• ✓ Exhale when lifting up, inhale when lowering
• ✗ Avoid internal rotation (turning thumb inwards)
• ✗ Don't pull your shoulder up to your ear
• ✗ Don't lean back to get higher
• ✗ Do not use momentum or sway
• ✗ Don't let the rubber band snap back
• ✗ Do not lose external rotation during movement

When this exercise?

This exercise is suitable in rehabilitation after shoulder pain, impingement or rotator cuff problems to build safe shoulder flexion strength in external rotation (in consultation with physiotherapist). Ideal as a safer variant of forward lifting as external rotation creates more space in the shoulder joint. Very effective as a preventive exercise for athletes with many overhead movements such as swimmers, volleyball players and throwers. Perfect for people with shoulder impingement who struggle with overhead movements - the external rotation reduces impingement risk. Also valuable as a progression exercise towards overhead press movements. Suitable as home exercise or as part of shoulder rehabilitation programme. For acute shoulder pain, frozen shoulder or limited mobility, have it assessed by a physiotherapist first. Start with light resistance and focus on maintaining external rotation throughout the movement.