upper arm internal rotation, what exercises to fix this?

[audiophyle]

I was reading here...
http://www.t-mag.com/html/body_133hm.html
The article says to stand straight in front of a mirror and relax your arms. If your arms are straight down at your sides with your palms turned towards each other than you're normal. But if your arms are more towards the front with your palms rotated back slightly, than you have an internal rotation of the upper arms and this will cause impingment of the tissues and nerves in the shoulder. I'm assuming that this type of thing would be caused by a strength imbalance between the chest and upper back. My question is, what exercises can I do to fix this? I dont do any exercises that isolate the upper back except for shrugs, barbell rows and pullups. What else can i do?

 

[bignate73]

stretch your chest and lats. alot.

when you do your pullups do you lead with your chest? are you pinching your shoulder blades at the top? have someone watch you and see if you round over to get that last couple inches or if you are chest high and back arched. you need to strengthen your mid lower trapezius and ensure your chest and lats arent tight. they are notorious for internal rotation.

work on scapular retraction (pinching shoulder blades) when doing back work. when you shrug do you shrug forward (towards your ears) or back (towards an imaginary point behind your ears. depending how you do that can also influence rotation of your arms.

 

[audiophyle]

I cant do full pullups yet so i'm using the pulldown machine. I keep my chest pushed out and my back arched from what I can tell. I'll have to have someone watch me to make sure. Why would that make a difference? I'm going to start stretching my lats/chest daily, thanks for that advice. How can I strengthen my mid/lower traps. Shrugs tend to work the top of my traps (I shrug to my ears). When you say I should pinch my shoulder blades, does that mean i should pinch the top of them (towards my traps/upper back) , or the bottom (towards the rhomboids/mid back)? I can do both but not at the same time. Thanks alot nate

 

[longarms]

president-bush.gif

You mean like this?

 

[audiophyle]

not quite. i cant see the full size pic, i'm not plat, but from what i can tell, my arms come a little more forward in from of my body, and my palms dont face as far back. I'll have pics whenever my camera battery finishes charging