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Technique

  1. Hold a short straight object in front of you, with the palms facing up.
  2. Bend your arms and rotate them inward, one at a time, and then extend them in this internally-rotated position.
  3. Reverse the motion and make sure to alternate each side going in first.
Logging: Repetitions done on one side.

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Muscles

Flexibility

Primary

  • Rotator cuff

Secondary

  • Shoulders
  • Forearms

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Flexibility
Joint movements
Shoulderinternal rotation
Wristradial deviation
trains stretches
e0b0

Standing horizontal shoulder rotations

Beginner
e16k

Scarecrow arms

Beginner
e0kd

Arm screw stretch

Beginner
e09f

Spiral elbow spear

Beginner
e095

Rocking fists

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.