Eccentryx / Exercise Atlas / shoulders
Cuban Rotations
Arms abducted, elbows bent, rotate forearms up without shrugging.
Muscles
- Primary
- rotator cuff
- Supporting
- supraspinatus, infraspinatus, teres minor
Mechanics
- Pattern
- external rotation
- Equipment
- band, dumbbell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Rotator cuff works while traps stay quiet.
- Progression
- Add a pause at external rotation before load.
- Regression
- Use lighter band and keep elbows lower.
Watch for
- Using heavy load
- Letting elbows drift down
Substitutions
- Cable external rotation
- Face pull
- Band pull-apart