External Rotation with Retraction Shoulder Exercise
This exercise strengthens the rhomboids and middle trapezius. A resistance band is required for this exercise.
- To strengthen rhomboids and middle trapezius
- With the arms by the sides and the elbows bent, the althlete holds a resistance or elastic band between their hands with the palms facing up.
- Move the hands apart to rotate the shoulders, whilst squeezing the shoulder blades together and down the back. Hold the end position for 2 seconds.
- Complete 3 sets consisting of 8-12 reps