Cuban Rotation

This movement strengthens the external rotation of your rotator cuff, and increases your front deltoids. 

Implementation: (A)  I do not recommend using allot of weight for this.  Begin by grasping a barbell and standing with a your arms a bit wider than shoulder width.  Now raise the weight up in a front raise motion until your arms are parallel with the floor.  This is the starting position.  (B)  From here, keeping your elbows and upper arms as still as possible, rotate the barbell upwards will it just about touches your forehead.  Now lower to the starting position. 
 
Exercise Slideshow

                            

 
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