Eccentric External Rotation at 90° Abduction

0.0s / 9.0s

Working now

Infraspinatus (Cuff)
12%
Posterior Deltoid
10%
Mid Trapezius
10%
Rhomboids
8%

Infraspinatus (Cuff) 12% · Rhomboids 8% — deep, not shown on the figure

Sets

3

Reps

8 each side

Hold

4–5 sec lowering

Rest

60 sec

▶ Guided session · 3 × 8 each side

A late-stage cuff eccentric — earn it with pain-free band ER at 90° first. The lowering phase mimics the deceleration of the throwing arm.