Exorotation supine 90-degree dumbell

Purpose of the exercise

Aims to strengthen the rotator cuff and improve shoulder stability. Supports controlled shoulder rotation and contributes to shoulder stability during overhead movements.

Supplies

• Light dumbbell

• Mat or bench

• Possibly towel roll under arm for support

Starting position

1. Lie supine on a mat or sofa

2. Bring arm to shoulder height (90° abduction)

3. Bend the elbow at about 90 degrees

4. Hold the dumbbell in your hand

5. Forearm points up towards the ceiling

6. Core slightly tightened

7. Shoulder stable on the surface

Implementation

1. Allow the forearm to move backwards in a controlled manner

2. Rotate from the shoulder joint

3. Move to a comfortable end position

4. Keep the upper arm stable at shoulder height

5. Slowly return the forearm to the starting position

6. Move in a controlled manner without momentum

Points of interest

✓ Keep the upper arm stable
✓ Move from the shoulder, not the wrist
✓ Use light weights
✓ Move controlled and slowly
✓ Stay within a pain-free range

✗ Lowering elbow
✗ Using too heavy a weight
✗ Raising shoulders
✗ Compensation from the trunk
✗ Ignoring pain in shoulder

When this exercise?

Exorotation in supine position with the shoulder in 90-degree abduction is used to strengthen the rotator cuff and improve shoulder stability. The exercise is often used within shoulder rehabilitation, especially when controlled rotational movements are again possible.

In addition, this exercise can be used preventively in athletes who perform a lot of overhand movements, such as in throwing or racket sports. By using light weights and controlled execution, the load can be adjusted well. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.