The Horizontal Abducted Internal Shoulder Rotation is a resistance training exercise to strengthen muscles of the rotator cuff.
Yet that’s not all. The Abducted Internal Shoulder Rotation also improved the synergy of the neuromuscular system, muscular endurance and dynamic stabilization of the rotator cuff musculature.
Because of all its benefits, most professional tennis players use the Horizontal Abducted Internal Shoulder Rotation during their pre-match dynamic warm up routine.
Often times you can see them do the exercise with a resistance band but you can also do the exercise using a cable machine/pulley in the gym.
It’s not a bad idea to do both on a regular basis to improve shoulder integrity and thereby minimizing the risk for injury.
If you have shoulder pain take a look at Rotator Cuff Injuries and 3 Non-Surgical Treatment Options.
Horizontal Abducted Internal Shoulder Rotation Progression
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy then alternate with single leg action.
Here are the progression levels:
- Beginner: athletic stance
- Advanced: lunge position
- Professional: alternate one leg stance
Horizontal Abducted Internal Shoulder Rotation Description
- Fasten elastic band (at a pole) on chest level
- Stand up in athletic position; feet underneath shoulders, knees are slightly flexed
- Abduct shoulders to 90°, flex the elbows, and hold elastic band in both hands; hands point upward
- Rotate at the shoulders until hands point forward, thereby pulling the elastic band
Targeted Musculature
- Subscapularis
More Resistance Training Exercises
Integrity of the shoulder joint is very important for tennis players to produce powerful shots while minimizing the risk for injuries.
If you are looking for more resistance training exercises for the shoulder then take a look at a few exercise suggestions for you:
- Internal Shoulder Rotation
- Horizontal Abducted Internal Shoulder Rotation
- External Shoulder Rotation
We also have 5 easy rotator cuff exercises to strengthen the shoulder.
Shoulder Stretches For You
Now, once you are finished playing tennis you may want to stretch out your muscles to improve flexibility and avoid injuries.
Here are a few exercises for you to consider:
