This exercise is used to activate and strengthen the muscles that lift the arm forwards, particularly the anterior deltoid and the front portion of the shoulder complex.
Because the contraction is performed without movement, it can be a useful way to improve shoulder strength and tolerance to loading while minimising irritation of sensitive tissues.
It is commonly prescribed during shoulder rehabilitation to improve muscle activation, reduce pain, and build strength in a controlled manner.
Sit or stand facing a sturdy table or bench at shoulder height.
Position the affected arm in front of your body with the elbow straight.
Place your fist or palm against the underside or edge of the table, depending on the setup prescribed by your physiotherapist.
Gently draw your shoulder blades down and back.
Attempt to lift your arm by pushing upwards against the table, without allowing any movement to occur and keeping your elbow straight.
Maintain a steady contraction while keeping your neck and shoulders relaxed.
