Rhomboid isolation exercises. Pause, then slowly lower your arm back to the starting position. Rhomboid isolation exercises

 
 Pause, then slowly lower your arm back to the starting positionRhomboid isolation exercises  Bent-over dumbbell flies

Winged Door Stretch: Bend your left arm at the elbow and fold arm behind your back so that the top of your left hand is resting against your midback. The involvement of the teres. This means that it specifically targets one muscle group. front raise) in addition to all these compound movements is even less likely to have. I was surprised myself that pull-ups weren't one of the best exercises. The seated row is easy to learn. Especially if your. The best exercises are going to be compound lower body movements, specifically wide stance exercises (i. As an isolation exercise, it utilizes fewer muscles and can be harder to do with heavier weights. Isolation exercises, however, pretty much train one specific muscle group. Pull-Up. Acting on the shoulder blades, both of these muscles are prime. Maintain a soft bend in your elbows. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. sumo squat, sumo deadlift) and unilateral leg exercises (i. and rhomboids), and shoulders (mostly the rear delts). The back contains dozens of muscles that perform all manner of trunk and upper limb movements. Ease off the exercise if you start to have pain. Below are the best barbell back exercises and how to do them. The seated cable row is a pulling exercise that generally works the back muscles, particularly the latissimus dorsi, a. Strong deltoids help with pressing, pulling, and. The single-arm dumbbell row is a lower back-friendly barbell bent-over row alternative. Throwing motions. head to toe, with your feet about shoulder-width apart. The variations use dumbbells, cables or resistance bands, making it easy to. There are many exercises for the best teres major. T-Bar Row. 13. The internal oblique (L. Isolation of the Traps. While variety is important for building your lats over time, beginners can really stick to just a few exercises and see some fantastic results. Frequency: 3 sets of 15 reps Three times per week Goal: Improve scapular strength Physioball Scapular Exercises Stand with hand placed on physioball against a wall Bring shoulders back and downRoughly speaking, the body is arranged into opposing muscle groups. Brace your core, keep your back straight, and try not to twist to the side. Rest your forehead on the floor. An isolation movement requires using only one muscle group to perform an exercise, thereby stimulating fewer muscle fibers. While there is nothing inherently wrong with isolation exercises, when it comes to building a thicker, broader back, compound movements are best. There are 4 main compound exercises, each training distinct muscles. Return the bar to the starting position slowly. Using dumbbells is a great way to train through a full range of motion and to get a good stretch in the muscle so it’s a safe exercise anyone can do. Doing trap exercises and working the middle back muscles is more important now than ever. Make sure you are standing upright throughout the exercise. A plethora of different serratus anterior exercises will be demonstrated throughout this article to help improve your shoulder health! Strengthen Your Wings - aka Serratus Anterior Explosively extend your hips, driving your elbows up, keeping the bar close to your body. Dumbbell Good Morning : 3 x 8. This being said that this cable rear delt fly is almost exclusively used as an exercise move to increase muscle hypertrophy. Rear-delt isolation work still belongs at the end: If you train rear delts with back, add single-joint rear-delt moves after you're done all your multijoint back exercises, just like you would on shoulder day. net. Shift your weight forward and push your front knee out in front of your toes until you feel a deep stretch in the lower part of your calf and Achilles tendon. This doesn’t make them. e. Strong rhomboids allow for excellent scapular control. Straight arm pulldowns are one of the few lat isolation exercises and are ideal for. Here are the best anterior shoulder isolation exercises: 1. Cable Reverse Fly Low-to-High Cable Row Single-Arm Cable Row Single-Arm Dumbbell Row Chest-Supported Dumbbell Row Chest-Supported T-Bar Row Barbell Row Chest-Supported Machine Row Inverted Row The. Keep your shoulder down throughout the movement. Compound exercises, such as squats, deadlifts, and bench press, are often praised for their ability to work multiple muscle groups at once and provide a full body workout. Back Isolation Exercises. As the barbell bench press is an horizontal pushing exercise, you will build mass and strength in your chest. Y Raise. 7 Best Lower Trap Exercises. Pause, then slowly lower your arm back to the starting position. Repeat on the left side. Stand facing the pulley with your feet about hip-width distance apart. The dumbbell YTWs exercise can target the rotator cuff and rhomboid muscles. Working out with one of the best Olympic barbells and weight plates is the best way to ensure you’ll add muscle mass to your back and increase strength. In contrast, isolation exercises only train a single muscle group at a time. g. Cable Cross-overs (inner, and lower chest): There’s this myth that our rear delts are often underdeveloped compared to our front and side delts. 8. Barbell Bent-Over Row. They work your lats, biceps, middle traps, rhomboids, and, of course, those all-important teres major and minor muscles. One-Arm Straight-Arm Pushdowns. You can go further than this but choose an angle that gets the most. T he reason is that, unlike dumbbell lateral raises, the cable machine provides constant resistance, so you don’t have to fling the weight up. Many trainers forget the T-bar row is technically a machine movement. Stand up tall, with good posture. With this kind of workout, your traps will have no choice to grow. 11. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. This will be your strongest upper body exercise and the best compound lift for chest. This exercise also activates the trapezius and rhomboid muscles. Suspension trainer Y Raise. Introduction. They should be parallel to the ground. Sumo Deficit Deadlift. Here’s an example of a middle-trap workout that uses this spreadsheet and Renaissance Periodization Trap Training Tips as a guide: Week 1 – 10 sets. Hip Thrusts: The hip thrust is about as glute-centric as a compound movement gets and is probably the best exercise for gluteus maximus (if I had to pick a favorite). Lower your hand back to your shoulder and repeat. After performing the desired reps with this arm, switch to the other arm and repeat. Maintain shoulders back and down . . It's an isolation exercise after a compound exercise, and while there's value in pre-exhaustion training, post-exhaustion for the scapular muscles is better for a couple of reasons. The following exercises are all targeted at the rhomboids amongst other muscles: Scapula Arm lifts; 1-arm Rows; Rear Delt cable pulls; T-lifts on a gym ball or bench; All exercises should be done with tolerable pain at max. Maintain this tension. Good Morning Machine. Exercise #5: T-Bar Rows: T-bar rows add thickness to your upper back by targeting the middle and lower traps, rhomboids, and lats. Move your shoulders forward and you will feel a stretch along the backside of your shoulder blades. Lat Pull-Down. And for a variety of reasons, this exercise is going to do a much better job at developing the rear delts than something like reverse flies, for example. Rhomboids; Erector Spinae; Rectus Abdominis; Variations: Dumbbells can be used for a longer range of motion, and symmetry between the lats. Plainly speaking, it. A good choice would be one arm dumbbell rows and seated rows using a resistance band. Reps to Increase Power: 1-3 reps of big compound movements at 70-95% of your 1 rep max. Lift the weights, gripping them tightly, and keep your neck in a neutral position by gazing straight ahead. Here we go, the best brachialis exercises that you can do. Exhale and lower your shoulders. Coach’s. This will force your knees forward. Romanian Deadlift (RDL) Benefits and Drawbacks . Press your lower back into the mat and tuck your pelvis. The sumo deadlift is a widely-used exercise with many benefits, especially when it comes to adding strength and size to the lower body. Because your lats are fatigued, this state will force your rhomboids to work even harder. From there, you can choose 3 exercise to do each week for 2-3 sets until you feel your serratus anterior is very stronger and healthy. If you are looking to strengthen the rhomboid muscle of the upper back and add massive muscle to the upper back region, then bent over dumbbell rows is the best exercise. The great thing about compound exercises is that they help to create an efficient workout. The rhomboids and trapezius are the muscles that are primarily worked by a bb shrug. From there, you. Watch on Step 1. Make sure your shoulders. They come as a pair – left and right. Exhale, and lift the dumbbells out in a wide arch sideways. Inhale, then raise the dumbbells back and outward in a circular motion until your hands are in line with your head. The pull-up is a great compound movement that trains the entire back. Keep your back straight, fully extend your arms, and then row your elbows until they pass your torso. Why: The band pallof press works the core anti-rotationally. Related Article: 15 Bicep Peak Exercises (Plus, Sample Program) 3. Strengthen the rotators with post-workout rotator-cuff exercises. Your arms should be by your side. Feel the stretch in your upper back and neck and hold it for up to 30 seconds. You can build functional strength by performing just a few key exercises. With control, bring the band back to the start position and repeat. Stretch your arms in front of your body and clasp them together. The rhomboid major and minor (L. scaption with external rotation 14. The point of the humble row is to engage the rear delts and traps more by having our elbows out to the side, similar to a wide-grip seated row. As a muscle building exercise,. Dumbbell Seated Rear Lateral Raise. The rhomboids are situated between the shoulder blades and play a crucial role in scapular retraction. Moreover, most guys struggling to gain lean body. For Beginners, Scapula push ups can be done on a wall or on the ground. 5. Exercises with optimal ratios were eccentric exercises in the frontal and sagittal planes, especially flexion between 180 ° and 60 °. While in a thumbs up position, raise your arm towards the ceiling and hold the end range for up to 7 seconds. Also helps in building strength, stability, and mobility of your body. Barbell Rows and Standing shrugs. By Alex Last updated on October 28, 2019 The rhomboid major and minor (L. Dumbbell Shrug · 3. Whether you "need to" depends on how big you want your traps to be and how happy you are with how your traps are developing now. Incline Dumbbell Biceps Curl: 2 x 12-15. Pull back your shoulder blades, then pull the bar down until it reaches your upper chest. Isolation exercises more or less train one specific muscle group. So, if we are to narrow down the best exercises for latissimus dorsi, they would be: Pull Ups/Chin Ups (Weighted If possible) Underhand Bent Over Rows. This is meant to treat Rhomboid pain holistically. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. This means that it specifically targets one muscle group. Once you train your quad muscles with a few of the quadriceps exercises on this list, you’ll never skip leg day again. Straight arm pulldown seems like an isolation exercise for your latissimus dorsi muscles (lats) but it’s not the only muscle group it works. Keep your knees behind your toes (imagine that you're sticking your butt out behind you, but keep your torso upright and contracted). Repeat on the opposite side. Isolation exercises do have a place, though. To make things a little harder, try. The pull-up is a great compound movement that trains the entire back. This exercise also strengthens the rhomboids. 3. In addition, it takes the lower back and hips out of the movement, which can help prevent injury. Rhomboid stretch: Stretch your arms out in front of you, placing one hand on top of the other, reaching forwards slowly. EZ-Bar Preacher Curl: 3 x 10. You target those muscles by squatting deadlifting overhead pressing and moving properly. An excellent isolation exercise to add size and thickness to the back. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. 2. There are two pairs of rhomboid muscles – major and minor – and both are working during lat pulldowns. You will be in the same incline position and can focus on each side separately. The upper end of the rhomboids sit relatively high on the back; almost in the middle of the back at. Located between your shoulder blades, your rhomboids major and minor attach to several other shoulder and back muscles. Repeat for 2 to 3 sets of 8 to 16 reps. 11 Excellent Rhomboid Exercises To Try. So, the best way to train your rhomboid is to use light. How to do bent over rows with proper form. In contrast, isolation exercises only train a single muscle group at a time. Set your bench at a 30-degree angle. Loss of shoulder flexion and abduction; Winging may be. It targets one muscle group and can effectively sculpt the traps than any other compound exercise. Learn to perform every exercise! The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals. With your arms about shoulder height, clasp your. Rhomboids. Push your hips up towards the sky, squeezing. The combo of multijoint rows and the rear-delt isolation moves will tax them quite effectively. Gently reach out so that you feel your shoulder blades stretching away from each other. The superficial calf muscles also cross the knee joint, helping in knee flexion in a closed chain position. Keep the lower leg off the floor and engage your glutes and hold for time or breath. Lift one left up into the air, leaving the other remaining on the ground. For stronger, bigger rear delts, do both compound exercises that work the rear delts (like lat pulldowns, rows, pullups) and rear delt isolation exercises like the ones below. Keep the lower leg off the floor and engage your glutes and hold for time or breath. Barbell Squat. Keep your arms straight and squeeze. Place your left knee and left hand on the bench. Start in your typical squat position. The cable pressdown is a triceps isolation exercise that acts as a fantastic hypertrophy and strengthening tool for the arms. This exercise eliminates the rowing portion of the previous two exercises and focuses fully on pulling your arms back and shoulder blades together. Holding a dumbbell in each hand and with your thumbs up, keep your arms straight and lift the dumbbells up. Engage your lower. Because of the incline, your upper pec muscle fibers are directly in the line of work, emphasizing. The rotator cuff is composed of 4 muscles – the infraspinatus, teres minor, supraspinatus, and subscapularis. These muscles play a crucial part. Clasp the bands in both hands and hold them against your chest. Hold for 15-30 seconds, and then swap sides. Katherine McCarty shows us how to strengthen the rhomboids with exercise 4 and 5 of the 7-Point Posture Program. Although it targets the back, a cable pullover uses the action of shoulder extension to move the shoulders to reach the target muscle. Related: Hip Thrusts Guide 2. Shrugs. During this exercise, movement occurs at multiple levels involving muscular. The use of the back extension machine is controversial, as poor technique can result in an injury. 3 sets x 10 reps. ” Push your feet into the ground with your knees slightly bent, hips tucked, and glutes squeezed. The dumbbell row is a classic compound exercise that shares quite a few form mechanics with the cable face pull, alongside other similarities such as significant muscular activation of the posterior deltoid, trapezius and rhomboid muscle groups. The number of reps you do per set should be aligned with your end goals. Maintain shoulders back and down . Isolation Exercises: Simply put, isolation movements target a specific muscle or muscle group at a single time. Erector spinae: This muscle group. Bent-over dumbbell flies. Muscles Worked by the Rear Delt Fly. Barbell rows are one of the most essential exercises in any pull. The first exercise is going to be the barbell high row, which when performed correctly, will effectively hit the rear delts with some involvement of the biceps as well. 1. This being said that this cable rear delt fly is almost exclusively used as an exercise move to increase muscle hypertrophy. Kroc Rows: 3 sets x 10-12 reps each side. No equipment is needed to perform this workout. Closed kinetic chain exercise (CKCE) corresponds closely with the exercises classified as Multiple- joint exercises. Barbell Front Raise. It’s like a golf ball sitting on a tee. The rotator cuff is composed of 4 muscles – the infraspinatus, teres minor, supraspinatus, and subscapularis. However, the mass builders should never be. When lifting the dumbbells in a chest-supported row, stabilize these muscles to strengthen them. You can use momentum with Kroc rows (which allows for heavier weight). In fact, this simple exercise has been shown to produce higher muscle activity. Full Extension Seated Cable Rows. Lie on your left side with your right elbow bent at a 90-degree angle and your palm resting against your abdomen. They’re located across and between your scapulae or shoulder blades. Reaching above your head is necessary for a variety of athletic movements as well as daily movements. This one’s great for your latissimus dorsi (aka lats). In this article, we will discuss how to put together an effective rhomboid workout and then provide step-by-step instructions for the following best rhomboid exercises for a strong and sculpted back: Band Pull-Aparts. Olympia Dorian Yates, owner of one of the most insanely thick backs ever, in his competitive heyday. These exercises will target the muscles just a bit differently so you can challenge your body in a different way. Slowly tilt your head to the right, bringing your right ear toward your right shoulder. The bent over fly is technically an isolation exercise because it works around a single shoulder joint. Keep your knees bent and both feet on the floor. The seated cable row is a compound, multiple joint upper body exercise intended to increase the strength of muscles within the upper and middle back, posterior shoulder girdle, and anterior elbow joint (. Keeping your chest and head on the floor, lift your arms a few inches off the floor, ensuring your thumbs remain vertical. They’re also often referred to as antagonistic muscle groups or antagonist pairs. They improve upper body stability, increase muscle. This is mainly for. Alternatively, you could also perform compound exercises by doing two isolation exercises at the same time (such as bicep curls and calf raises). You can do single-arm dumbbell rows with moderate weights and strict form or go heavier and looser with Kroc rows. While isolation exercises have their place in any well-designed training program, compound movements such as the squat, deadlift and bench press are king when it comes to muscular strength. 7. Are there any isolation exercises for this muscle group ? 3. 1. There aren’t any true rhomboid isolation exercises since they work in conjunction with so many other. This is done to uncouple or dissociate motion at the scapulothoracic joint. The rhomboids consist of two muscles; the rhomboid muscle which lays above the rhomboid major. This is starting position. neutral grip. As such, the dumbbell row makes an excellent – if not more intense. Like push day, select three to four compound. Like the close-grip bench press, the hand placement of the diamond push-up shifts more of the emphasis on the triceps. The exercise requires that you bend at the waist, and a little at the hips, lowering the torso until the upper and lower body form a right angle. slide 1 of 6 slide 1 of 6, Lower neck and upper back (rhomboid) stretch, Sit in a firm chair, or stand tall. For example, bicep curls. Rhomboids – two small muscles in the middle of the upper back whose role is to raise,. Luckily, there is a wide selection of upper back strengthening exercises to choose from. The great thing about compound exercises is that they help to create an efficient workout. Lower your arms back down and repeat. A number of exercises can accomplish this but the single most effective movement is the Reeves. Military press . Lower neck and upper back (rhomboid) stretch. Hold for 15-30 seconds, and then swap sides. The barbell upright row is an excellent exercise that builds strength in the shoulders and upper back region. #1: Band Pull-Aparts The band pull-apart exercise is a great rhomboid isolation exercise. Brace your core, keep your back straight, and try not to twist to the side. trapezius; rhomboids; The following compound exercise effectively loads back muscles and burns more calories than isolated exercises. Working as a group, they pull your shoulder blades together. Herbst says, “Strong middle back muscles, like the rhomboids and the middle trapezius, help women maintain proper posture, bringing the. Bent-over barbell rows. The mid-back muscles are important for maintaining good posture because when your middle back muscles are weak, your shoulder blades tend to roll forward and apart, resulting in the shoulders hunching forward, the chest. Step 1: Lie on your back on the floor. ) are two. The best part is you can do the move at home easily without any. Let the arm dangle off the side of the bed. Here are 11 of the best rhomboid exercises. Squeeze your shoulder blades together as you draw y. These exercises will together hit your upper, middle and lower traps thoroughly. Start with palms facing you, and the dumbbell handles are to the side of your mid-chest with the dumbbells at a 45-degree angle. The back workout mentioned earlier is available for free in our workout app StrengthLog. Pull from the upper arm. Deadlifts will also work your abs, forearms, and even biceps. Below are the four main benefits of strengthening your mid-back muscles. Clasp one hand on top of your other hand. Because most movements have two phases to them, opposing muscle groups work together to perform both phases. If you feel tight or sore in the upper trapezius after any of the above movement-oriented exercises, perform 1–3 reps of the following static stretch below, holding each rep for 30 seconds. RhomboidsToo much weight can be a deal-breaker for the rhomboids, leading to too much trapezius involvement. Back Isolation Exercises. Planks are a body weight isolation exercise that works the entire core. Set up a bench on an incline of 30-45 degrees. Raise your right arm to the side, feeling the work in the back of your shoulder. But that action should always be balanced by the serratus anterior pulling in the opposite direction. Weakened or otherwise untrained trapezius and rhomboid muscles may result in a stooped or otherwise improperly positioned neck, inwardly slumped shoulders as well as a curved upper body,. Grab the left cable pulley with the right hand and vice versa. This is a great exercise to fire the serratus. Squat down and hinge your hips back, while keeping the other leg off the floor. Press straight up until your arms are fully extended. If you took geometry, you might’ve guessed that they’re named after the rhombus shape, which they both resemble. Rhomboid muscle pain can be a short-term nuisance, or a long-term chronic condition. However, as you descend, you will come on to your toes, raising your heels off the floor. You should choose the one that works for you. Put the foam roller or small swiss ball between your thighs. 3. Kettlebell deadlift. Next, raise the arm up with the thumb pointing towards the sky. Hold a dumbbell in your right hand. Located between your shoulder. Chest Supported ShrugsGreat for:A rhomboid exercise that targets the traps and upper body. This is a unique exercise in the sense that. Lie on the bench, chest down with your head towards the top of the bench pad. 4. It inserts at the scapula's medial border near the base of the spine of the scapula. Then slowly lower your arms to the start position. Bent-Over Barbell Row. Targeting this muscle helps to strengthen, tone, and stabilize your shoulders and upper body. Upward Phase. Chest-Supported T-Bar Row: 3 x 10. Pull-up. (Rhomboids, trapezius, latissimus dorsi) Forearm muscles (Ventral, dorsal) For a slightly easier variation, try the incline inverted row. It's also useful for creating overall stability and alignment in your. Exercises: Note #1: The table below only includes exercises that train the infraspinatus directly by focusing on its main action of external rotation. Often called the king of bodyweight movements, including the pull-up in your training will invoke massive muscle growth and strength gain of your full back. Extend your arms out in front of you, thumbs pointing upward and hands about 1. The rhomboids are small muscles located between your shoulder blades. 7 Exercises for Rhomboid Pain Relief Exercise. Of all the major muscle groups, the traps are one of the most important muscles for creating a powerful looking upper body and completing a well-developed fr. The trap bar deadlift variation is one of the most underrated exercises around. 7 Best Lower Trap Exercises. Keeping your chest and head on the floor, lift your arms a few inches off the floor, ensuring your thumbs remain vertical. The prone rear delt dumbbell fly, or prone dumbbell reverse fly, is a great dumbbell isolation exercise for your rear delts, rhomboids, and mid traps. Slowly lower to starting position. An isolation exercise works only one muscle group. Reps to Increase Strength: 4-6 reps of compound movements at 85-90% of your 1 rep max. If your overhead range of motion is limited, avoid vertical push exercises like the overhead press. Rhomboids, as the two exercises in this post show, can move the shoulder blade toward the spine. Rhomboids. Avoid rolling the ball directly over your bones and joints. Hold a 1- to 2-pound weight in your right hand. It's an isolation exercise after a compound exercise, and while there's value in pre-exhaustion training, post-exhaustion for the scapular muscles is better for a couple of reasons. However, this exercise tends to be performed with more reps, 12+. Stand up. The reverse fly is a pulling exercise that uses light dumbbells. The Barbell Shrug is one of the best exercises to build bigger and stronger trap muscles. 6. Your rhomboids, teres major, and other small stabilizers work together to provide you with scapular mobility. Keep. e. Day 2 – Wide Grip Seated Cable Row: 3 sets x 15 reps @ 60%. The primary movers of face pulls are the mid-traps, rhomboids and rear deltoids supported by some smaller muscles in the rotator cuff. Compound exercises can activate the traps, but not to the extent of an isolation exercise like the barbell shrug. For power and strength: 5 x 3 with 90–120 seconds rest. Cable Y Raise. An excellent isolation exercise to add size and thickness to the back. These muscles create dynamic stability at the glenohumeral joint. This doesn’t make them any better or. How To Do It 5 best kettlebell back exercises for building muscle definition and strength. Tip: Since this is an isolation exercise, use it as a finisher on your big pull-up and deadlift days, aiming for 4 sets of 8-12 reps to squeeze as much blood as possible into those big back muscles. Herbst says, “Strong middle back muscles, like the rhomboids and the middle trapezius, help women maintain proper posture, bringing the. Flexion in the prone position provided the best UT/LT ratio with a fairly high %MVIC of the LT, indicating isolation of the LT in comparison to the UT. Squeeze your shoulder blades together as you draw y. Barbell Shrugs · 2. Often called the king of bodyweight movements, including the pull. If you have joint problems in your shoulder, the. Exercise #5: T-Bar Rows: T-bar rows add thickness to your upper back by targeting the middle and lower traps, rhomboids, and lats. When: Include behind-the-back cable raises 2-3 times per week as part of a strength training gym session or when focusing on developing your shoulders. 8. Complete 3 sets of 15 reps. Stand with your feet at shoulder width apart in front of the bench. Muscles targeted: Latissimus dorsi, trapezius, rhomboids, core. Top 5 Rhomboid Strengthening Exercises 1. It Adds More Variety. YTWs, which are named after the shape you make with your arms, are an isolation or single-joint exercise. They can target specific muscles that are lagging or aren’t fully stimulated during compound movements (e. Pull ups and chin ups are two of the most popular and effective back compound exercises ( 2 ). Deltoids – known as the delts for short,. Day 1 – Incline Dumbbell Shrug : 2 sets x 10 reps @ 70%. Exercises: Note: Most of the Y exercises can be done unilaterally (one arm at a time). There are also secondary muscles trained with this exercise. Bend your knees and rest your feet close to your butt. Repeat this exercise several times. Side Plank With Abduction: The side plank with abduction is the best bodyweight exercise to target the gluteus medius. Single-Leg Stability Ball Curl: 3 x 12 per side. Due to the narrower base of support, you’ll get. Take a step away from the anchor point, so the band is taut. An excellent infraspinatus isolation exercise with a relatively low level of impact, the dumbbell standing external rotation is more often seen in late-stage physical rehabilitation of rotator cuff injuries, rather than bodybuilding or athletic training. The multi-joint exercise will help build muscle, whereas.