side-lying db external rotation. Not my favorite tbh but I couldn't find a good image of the better variation (the one with your elbow on your knee) so I went with it instead since it still works very well
I do a sort of RDL with the top exercise, I’ll have a dumbbell in each and, go an inch from the floor and squeeze myself up with my posterior chain. Wicked lower back pump (not bad sore good sore) and had crazy hamstring/glute DOMS for 3 days after. Highly recommend
I feel intense pinching in my shoulder when rotating my arm sometimes. It hurts just looking at the bottom picture. Is this a fix for that or will it fuck my shit up?
Saves me from what? i don't lift like a chimpanzee
wrong pic, op. Here ya go
What's the bottom one?
side-lying db external rotation. Not my favorite tbh but I couldn't find a good image of the better variation (the one with your elbow on your knee) so I went with it instead since it still works very well
>the one with your elbow on your knee
What? Can you post a video or draw an image or something? Can't visualize it
essentially this https://youtu.be/44wU6u8x3rw?t=323
lower days
cool thanks!
Are you sure it’s the better variation? I recall some study that said the side lying version with a towel for deeper ROM was the best for infrasp.
More of a personal preference thing, I don't think there's a huge difference between them, I just prefer that variation more.
whats it mean if doing the bottom one, even with just a 5lb weight, causes me intense soreness
you probably have a weak infraspinatus/teres minor, keep working on those
newbie here
do i do back extensions on upper or lower days?
I do a sort of RDL with the top exercise, I’ll have a dumbbell in each and, go an inch from the floor and squeeze myself up with my posterior chain. Wicked lower back pump (not bad sore good sore) and had crazy hamstring/glute DOMS for 3 days after. Highly recommend
I too used to think of this as a back extension type exercise but now I focus more on pulling up with glutes and hamstrings. Gamechanger.
isn't that how you're supposed to do them in the first place? The back just acts isometrically while the glutes and hamstrings move the weight
>I KNEEL
>I KNEEL
>I SNAP
> I BOW.
> I KNEEL.
> I CRY.
More like.
I feel intense pinching in my shoulder when rotating my arm sometimes. It hurts just looking at the bottom picture. Is this a fix for that or will it fuck my shit up?
>Is this a fix for that or will it fuck my shit up?
Start light and see if it helps
This and doing chest stretches will fix your problem with too much internal rotation