Thibault Remacle - Personal Training

Your external rotators need more than one angle.

Side-lying external rotation is a solid start.

But the rotator cuff does not work in one position only.

Change the position of the humerus — arm by the side, arm in front, arm at 90° abduction — and you change the stimulus, the range, and the demand on the posterior cuff.

Underused. Precise. Useful.

The Incline Back Extension is a posterior-chain exercise that targets the glutes, hamstrings, and lower back while keeping the movement controlled and stable.

By hinging from the hips and keeping the spine neutral, you create tension through the glutes and hamstrings, improve hip-extension strength, and build better control through the trunk.

It also helps strengthen the lower back safely while improving posture and posterior-chain endurance.

C1. Dumbbell Incline Back Extension
Sets: 3
Reps: 10
Tempo: 3010
Rest: 75 secs

C2. Half-Kneeling High Pulley Wood-Chop
Sets: 3
Reps: 10
Tempo: 3010
Rest: 75 secs

B1. 35° Incline Barbell Press Close Grip
Sets: 3
Reps: 10
Tempo: 3010
Rest: 75 secs

B2. Ben-Over Dumbbell Row Arc
Sets: 3
Reps: 10
Tempo: 3010
Rest: 75 secs

The Bent-Over Dumbbell Row Arc is a lat-focused row variation in which the dumbbell travels in a slight arc rather than straight up and down.

By pulling the elbow back toward the hip, you create more tension through the lats, improve shoulder-blade control, and get a deeper stretch at the bottom.

It also helps correct left/right imbalances while challenging the core to stay stable.