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.