Horizontal External Shoulder Rotation – Dumbbell

1. Stand perpendicular to a bar set at a height just below shoulder level when standing.
2. Grip a dumbbell with your working hand, maintaining the 90-degree angle at the elbow.
3. Place the upper arm of your working side on the bar so that it is parallel to the ground and your elbow is bent at a 90-degree angle. Your forearm with dumbbell should be hanging vertically towards the floor.
4. Brace your core and keep your shoulder blades down and back to prevent them from rolling forward during the exercise.
5. Rotate your arm at the shoulder, lifting the dumbbell upwards while keeping your upper arm and elbow firmly in place on the bar.
6. Continue the rotation until your forearm is horizontal to the floor or as far as your shoulder flexibility allows without discomfort or compromising form.
7. Pause at the top of the movement, focusing on contracting the muscles around the shoulder.
8. Slowly reverse the motion, lowering the dumbbell back to the starting position with control to complete one repetition.
9. Perform the desired number of reps, then switch sides and repeat the exercise with the other arm.

Results