Wall Isometric Exorotation Shoulder

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The wall isometric exorotation shoulder workout primarily engages the shoulders. It helps strengthen and stabilize the shoulder joint.

Stand with your back against a wall, feet shoulder-width apart.
Place your arms against the wall at a 90-degree angle, with your elbows bent and your palms facing forward.
Press your arms into the wall while maintaining the 90-degree angle, and slowly slide them up the wall as far as you can without discomfort.
Hold the position for a brief moment, then slowly slide your arms back down the wall to the starting position.
Repeat the sliding motion up and down the wall for the desired number of repetitions.

Stand facing a wall with your feet shoulder-width apart.
Place your hands on the wall at shoulder height, slightly wider than your shoulders.
Engage your core and keep your back straight throughout the exercise.
Slowly push against the wall, rotating your shoulders outward as far as comfortable.
Hold the position for a few seconds, feeling the tension in your shoulder muscles.
Return to the starting position by slowly releasing the tension and bringing your shoulders back in.
Repeat the exercise for a total of 10-12 repetitions, focusing on controlled movements and proper form.