Internal or external rotation?

[kmfisher]

When I'm trying to balance a workout, I try to balance vertical push/pull, horizontal push/pull, and quad dom/hip dom. I also try to balance internal and external rotations, and normally overemphasize external rotations due to my shoulder issues. I always have a tough time classifying some exercises. What would you classify these as?

Dips - vertical or horizontal push? internal or external rotation?
Shoulder Press - vertical push, external rotation?
Front DB Raise - vertical push? ext rot?
Lat DB Raise - vert push? ext rot?
Rear DB Rase - horionztal pull, ext rot

Any other ones that are deceiving to you?

[igunick]

I think all the exercises except for the rear DB raise are internal rotation because of the anterior delt involvement.
Not sure about the movement planes.

[dos]

Only the dips and shoulder presses would fall into the vert/horiz push-pull categories. These catagories won't include single-joint movements. The closest these categories come to single-joint movements are the "hip dominant" exercises. I put single-joint, isolation movements in their own category ("supplemental lifts").

[kmfisher]

Thanks for the information. So, if I am balancing my internal/external rotation a good guide is that horizontal push, vertical pull, and vertical push are all internal rotation and horizontal pull will vary depending on elbow placement? So, I probably need to add extra isolation work that emphasizes the external rotation?

[Chris Correia]

km: Most of what I've read talks about some supplemental external rotator work. I don't think there is much worry about ever underworking/underdeveloping the internal rotators.

However, it's a bit more complicated than that. There is the entire complex of external rotators, scapular retractors, and whatever else is part of all that rear jazz.

I suggest you read these articles. In the latter two, focus on the shoulder work:

Eric Cressey:
http://www.t-nation.com/readTopic.do?id=459577

Alwyn Cosgrove:
http://www.t-nation.com/readTopic.do?id=746517
http://www.t-nation.com/readTopic.do?id=818555