Computers totally ruin us. So do tablets and phones. Which is only a bit awkward as you are reading this one of said devices. However – This challenge is about reversing some of the damage they do! Complete 3 sets of External Rotations using either a 1kg weight or a can of beans. 12-16 reps. If you get to 16 with no issues – you’re doing it wrong and likely too fast. Slow this sucker down!

DESCRIPTION

Such a simple exercise in movement and also just being able to do it. A 1kg dumbbell is often all that is needed. You can can even do this exercise with a can of beans if you wanted! The key to this one is to make sure your movements are slow and smooth, otherwise other muscles will try and jump in and do the work!

INSTRUCTIONS

Lay on your side and place a rolled up towel or something to bolster your elbow slighty
Keep your working elbow at 90 degrees
Slowly rotate your arm upwards while avoiding use your your trap muscles
Slowly then allow the weight to drop back to it’s original starting point.
Do your reps until you feel as though your trap muscles take over.
Complete each rep slowly and make sure that the weight travelpath is smooth and not jolted.

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