Standing External Shoulder Rotation – Dumbbell

  1. Stand with feet shoulder-width apart, holding a dumbbell in one hand.
  2. Bend the arm at the shoulder to raise your upper arm, making it parallel to the floor and perpendicular to your body.
  3. Bend your forearm at the elbow to a 90-degree angle so that your forearm is parallel to the floor, creating an 'L' shape with your arm. This is the starting position.
  4. Keeping your upper arm stationary, rotate your shoulder, lifting the dumbbell towards the ceiling as far as possible without discomfort.
  5. Pause briefly at the top of the rotation, then slowly return the dumbbell to the starting position.
  6. Complete the desired number of repetitions, then switch arms and repeat the exercise.

Primary Muscles

  • Rotator Cuff - Back

Secondary Muscles

  • Rotator Cuff - Front
  • Shoulder - Back
  • Shoulder - Front
  • Shoulder - Side

Results

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Date Reps Resis. RPE

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