Dumbbell Upright External Rotation
- 1 - Hold a dumbbell in one hand. Begin with your arm at a 90-degree angle, so your upper arm is parallel to the floor and your elbow is bent at a right angle. Your upper arm should be close to your body, and your forearm should be perpendicular to the floor.
- 2 - Keeping your upper arm stationary against your side, slowly rotate your forearm and the dumbbell away from your body. This movement is an external rotation of your shoulder joint.
- 3 - Continue to rotate your forearm until your hand and the dumbbell are as far away from your body as comfortably possible without straining. You should feel a stretch in your shoulder at the peak of the movement.
- 4 - Return the dumbbell to the starting position by reversing the rotation. Your upper arm should remain still during this movement.
- 5 - Perform the desired number of repetitions with one arm before switching to the other side.
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