**Start with a light weight. I start most athletes at 1 pound, and they can feel how weak their posterior rotator cuff actually is (it quickly fatigues), because this exercise targets it so perfectly. Be sure to gently tuck/contract your scapula back towards your spine.

Prescription:

Off Season 3 sets of 12reps.

In Season 3 sets of 8reps.

Cadence: up quick, down slowly over 4sec

Progression: Once you achieve the above sets and reps EASILY & with perfect form with 5lbs, you can move to the next progression! Click the "Goal Achieved" button in the upper right!

You should NEVER strengthen into pain, unless directed by a medical professional overseeing your personal case.

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