Diagonal Dumbbell Shoulder PNF Exercise

How To Do A Diagonal Dumbbell Shoulder PNF Exercise Correctly

This Diagonal Dumbbell Shoulder PNF exercise is an active stretching protocol used to prevent overuse injuries and improve shoulder biomechanics by moving the shoulder and the rotator cuff in different planes of movement.

To get started:

1. While standing, hold a dumbbell in one hand and place it across your body next to your opposite hip, with your knuckles facing the floor, and the back of your fist facing forward.
2. Next, pull the dumbbell diagonally across your body and externally rotate your arm so at the top of the exercise, your arm is straight and your knuckles are pointing towards the ceiling.
3. Reverse the movement back to the beginning position, by internally rotating the arm, and finishing with your knuckles facing the floor, and the back of your fist facing forward.
4. After completing all the reps with one arm, switch arms and repeat.

Primary Muscles Worked

Shoulder Stretches

• Lying Overhead Shoulder Stretch
• Shoulder Stretch With Hands Clasped Behind Back
• Seated Ear To Shoulder Upper Trapezius Stretch