I’m going to start using a program that I got from Joe DeFranco’s site but dont know a couple of the exercises. Could someone describe them, Thanks.
They are-
#1 Cable external rotation, arm abducted
#2 Lying dumbell external rotation,elbow at side
#3 Standing rope pulls to neck
[quote]tmay11 wrote:
I’m going to start using a program that I got from Joe DeFranco’s site but dont know a couple of the exercises. Could someone describe them, Thanks.
They are-
#1 Cable external rotation, arm abducted
#2 Lying dumbell external rotation,elbow at side
#3 Standing rope pulls to neck[/quote]
I couldn’t find which program you’re talking about. But, here’s my best interpretations:
Cable external Rotation with arm abducted: Look at Mike robertson’s shoulder article:
http://www.t-nation.com/readTopic.do;?id=538204
I’d say it’s similar to doing a Shoulder Horn, without the actual shouder horn apparatus, and using 1 low cable handle instead of a pair of dumbbells. (Does that make any sense?)
Lying DB External Rotation: In that same article above, this exact move is the last one described.
Standing Rope Pull to Neck: I know there’s a mention of it somewhere around here, I just can’t find it right now. Basically, get set-up as if you were to do tricep rope pressdowns. Take 1 or 2 steps back. Pull the rope towards your…(guess where…)neck, keeping your elbows high and pointed out. At the peak, your hands should be near your ears.
That should be about it. Hope it helped some.
Thanks for the help. Its not really a program from his site, Its just an upper body template that he gave for baseball players in his “ask joe” section.