For External Rotation Closed, what is the spring load and rep range?

For External Rotation Closed, what is the spring load and rep range?

• A. 2-3 springs; 8-12 reps
• B. 3-4 springs; 20-25 reps
• C. 1.5-3 springs; 15-20 reps
• D. 1-2 springs; 12-18 reps

Answer: (C)

External rotation on the reformer focuses on the small shoulder stabilizers, so the goal is to train with light resistance and enough reps to build endurance while maintaining precise form. The recommended approach uses a light to moderate spring load (about 1.5 to 3 springs) performed for 15 to 20 repetitions. This combination provides enough stimulus to train the rotator cuff without risking form breakdown or joint strain, which can happen with heavier resistance or too-high reps. Using heavier springs with very high reps could compromise control, while too-light resistance with too few reps wouldn’t effectively challenge the stabilizers.

External rotation on the reformer focuses on the small shoulder stabilizers, so the goal is to train with light resistance and enough reps to build endurance while maintaining precise form. The recommended approach uses a light to moderate spring load (about 1.5 to 3 springs) performed for 15 to 20 repetitions. This combination provides enough stimulus to train the rotator cuff without risking form breakdown or joint strain, which can happen with heavier resistance or too-high reps. Using heavier springs with very high reps could compromise control, while too-light resistance with too few reps wouldn’t effectively challenge the stabilizers.