Shoulder External and Internal Rotation

Starting Position

1. Make sure to keep your core engaged and your spine in a neutral position throughout the exercise.

2. Start with a light weight and gradually increase the weight as you get stronger and more comfortable with the movement.

3. Avoid jerking or swinging the weight, and keep your movement slow and controlled.

Proper Form

1. To perform a shoulder external rotation, raise your arm up to shoulder height with your elbow bent at a 90-degree angle.

2. Keeping your elbow tucked in close to your body, rotate your arm outward away from your body.

3. Slowly lower your arm back down to the starting position.

4. To perform a shoulder internal rotation, raise your arm up to shoulder height with your elbow bent at a 90-degree angle.

5. Keeping your elbow tucked in close to your body, rotate your arm inward towards your body.

6. Slowly lower your arm back down to the starting position.

Breathing Technique

1. As you perform each repetition, take a deep breath and exhale as you complete the movement.