- Grasp suspension handles and position bent elbows to each
sides of waist.
Step back until suspension straps are taut. While keeping bent
elbows to side, step forward slightly so body reclines back behind
- Pull handles apart from each side, while keeping fixed elbow
position and body and legs straight throughout movement. Raise
forward so handles are to each side of body. Return back until
handles come back together in front of body. Repeat.
- A very upright position (ie: very light resistance) with
one foot positioned back slightly (see 'Easier') is typically
required for proper execution. Take care to maintain tension
on suspension trainer near top of movement. Dismounting can be
achieved by walking backward until body is upright or stepping
out at top of movement.
- This movement may involve more shoulder girdle retraction
compared to traditional rotator cuff exercises such as Cable
Shoulder External Rotation, where movement is purely shoulder
external rotation. However, this movement can be performed more
'strict' if desired to minimize shoulder girdle movement. Similarly,
traditional shoulder external rotator work calls for strict 90º
elbow positioning. In this exercise utilizing bodyweight, elbow
angle could be decreased in order to offer appropriate (lighter)
starting resistance. In any case, attempt to keep elbow angle
fixed throughout movement.
- Resistance is least when body is positioned upright, at top
of exercise. Movement can be made easier with staggered foot
position by placing one foot slightly back, most commonly performed
on this exercise. Elbows can be bent more sharply, thereby decreasing
lever arm length.
- Elbows can be bent closer to 90° (as opposed to being
bent more sharply), thereby increasing lever arm length (horizontal
distance from handle to upper arm attached to rotating shoulder).
This movement can also be made more challenging by placing feet
more forward, thereby angling body back at initiation of movement.
Vectors for greater understanding of how body angle influences