At your end-range of external rotation: PAIL — gently drive further into rotation against resistance; RAIL — resist being rotated back. Ramp to the week's target effort, hold, release slowly.
Ulkoinen video — Shoulder Flexion PAIL's/RAIL's · Dr. Beau Beard.
How to do it
- Setup
- Stand or sit tall. Upper arm pinned to your side, elbow bent to 90°, light dumbbell or band in that hand. Rotate the forearm outward, away from your stomach, to your true end-range of external rotation — as far as it goes without the elbow leaving your side.
- Execution
- PAIL: from that end-range, gently drive the forearm further into rotation against the resistance, ramping the effort up over 5-10s, hold the peak, release slowly over 5s. RAIL: immediately try to resist the arm being rotated back toward your stomach, holding 5-10s without letting the elbow leave your side. That's one rep. Repeat, then switch arms.
- Common error
- Turning it into continuous reps instead of the ramp-hold-release protocol, or letting the elbow drift away from your side to fake more rotation — both defeat the isometric loading this drill exists for.
- Feel
- Building effort at your end-range during the PAIL, genuine resisting strength during the RAIL — this should feel like real, if mild, work, not a passive stretch. Keep it at mild effort only; this is prehab before pressing, never push it toward pain.
Käytössä harjoituksissa
- Viikko 1 · pe — Shoulders · Reconnection
- Viikko 1 · su — Chest, Shoulders & Arms — 3-day substitute · Reconnection
- Viikko 1 · ke — Chest · Reconnection
- Viikko 2 · pe — Shoulders · Groove
- Viikko 2 · su — Chest, Shoulders & Arms — 3-day substitute · Groove
- Viikko 2 · ke — Chest · Groove
- Viikko 3 · pe — Shoulders · Load
- Viikko 3 · su — Chest, Shoulders & Arms — 3-day substitute · Load
- Viikko 3 · ke — Chest · Load
- Viikko 4 · pe — Shoulders · Deload
- Viikko 4 · su — Chest, Shoulders & Arms — 3-day substitute · Deload
- Viikko 4 · ke — Chest · Deload
- Viikko 5 · pe — Shoulders · Rebuild+
- Viikko 5 · su — Chest, Shoulders & Arms — 3-day substitute · Rebuild+
- Viikko 5 · ke — Chest · Rebuild+
- Viikko 6 · pe — Shoulders · Push
- Viikko 6 · su — Chest, Shoulders & Arms — 3-day substitute · Push
- Viikko 6 · ti — Chest · Push
- Viikko 7 · pe — Shoulders · Peak
- Viikko 7 · su — Chest, Shoulders & Arms — 3-day substitute · Peak
- Viikko 7 · ti — Chest · Peak
- Viikko 8 · pe — Shoulders · Deload / Test
- Viikko 8 · su — Chest, Shoulders & Arms — 3-day substitute · Deload / Test
- Viikko 8 · ke — Chest · Deload / Test