Dumbell External Rotation

Dumbell External Rotation gif

Coach's Tips

This exercise strengthens your rotator cuff to help prevent shoulder injuries.

1. Lie sideways on the bench and support your head with your lower arm.

2. Hold a light dumbbell in your upper hand, keeping your elbow close to your side, and bend it at a 90-degree angle towards your abdomen.

1. Keep your elbows close to your sides and rotate the dumbbells upward while turning your arms outward.

2. Raise them until you feel tension in the back of your shoulders, then slowly lower them back towards your abdomen.

Exhale when you turn outward, and inhale when you come down.

1. Set the weight very light and only move within a pain-free range.

2. Keep your elbows fixed to your sides so that they do not lift, creating pure rotation.

Curious about a Shoulder workout plan that includes the Dumbell External Rotation