upper limb strength · beginner · mat

Supine 90/90 External Rotation Floor Press

rotator cuffshoulder stabilityearly post-op

0.0s / 7.2s

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Infraspinatus (Cuff)

10%

Posterior Deltoid

8%

Rhomboids

8%

Infraspinatus (Cuff) 10% · Rhomboids 8% — deep, not shown on the figure

Sets

1–2

Reps

5 each side

Hold

10 sec

Rest

20 sec

An isometric — the hand barely moves. Gravity already holds the arm near end range; the press wakes the cuff up without loading the arc.