Elitefts™ Prone Dumbbell Circuit (YTALWs)

TAGS: External Rotation, Rear Delt, pre-hab, elitefts.com, shoulder, Elitefts Info Pages

Elitefts™ Director of Education Mark Watts explains a quick circuit for the posterior shoulder girdle while Associate Editor Jordan Houser demonstrates on a Collegiate 0-90 Bench.

This circuit is beneficial to athletes in a team setting due to the quick transition time between exercises.

The six specific exercises performed are:

  1. Prone 45 degree Raises - Ys (thumbs up)
  2. Prone Rear Raises - Ts (palms down)
  3. Prone Cobras - As (palms down)
  4. Prone Rows to Low Position External Rotation - Ls
  5. Prone Bent Arm Rear Raises - Ws (palms down)
  6. Prone T-Rows with High Position External Rotation to Serrano Press

These six movements address critical components of shoulder stability and deceleration properties of the throwing motion.  The combination of transverse/ sagittal plane abduction, external rotation, scapular retraction, and scapular depression all aid in preventative measures for the shoulder, specifically for high velocity movements such as throwing, serving or shooting (lacrosse).


This circuit can be adapted to meet any athletes needs by the following measures:

  1. Modifying the position of the hand (thumbs up, down, etc.)
  2. Adjusting the incline of the bench from 60, 45, 30 or 0.
  3. Changing the external load used.
  4. Varying the tempo of each contraction i.e. three second iso-holds or five second eccentrics.
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