Dumbell External Rotation
About
This exercise strengthens your rotator cuff to help prevent shoulder injuries.
How to Dumbell External Rotation
Starting Position
1. Stand up straight and hold a dumbbell in one hand.
2. Raise your elbow to shoulder height and bend it at a 90-degree angle with the dumbbell facing down.
3. Place the opposite hand on your waist to stabilize your body.
Proper Form
1. Keep your elbow position fixed and rotate the dumbbell upwards.
2. Raise it until you feel tension in the back of your shoulder, then slowly return to the original position.
Breathing Technique
Exhale when lifting the dumbbell up, and inhale when lowering it down.
Precautions
1. Set the weight very light and only move within a pain-free range.
2. Keep your elbows fixed at shoulder height to prevent them from dropping.
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