Dumbbell Shoulder External Rotation in Support
- A sturdy chair
- A table or any flat surface at a comfortable height
1. Positioning:
- Sit on a sturdy chair with your back straight and feet flat on the ground.
- Place a table or flat surface in front of you, adjusted so that it is at elbow height.
- Hold a dumbbell in one hand with your elbow bent at a 90-degree angle. Your upper arm should be resting on the table, keeping your forearm hanging off the edge.
2. Starting Position:
- Ensure your elbow is in line with your shoulder.
- Keep your shoulder down and relaxed.
- Your palm should be facing your body.
3. Movement:
- Slowly rotate your forearm outward, away from your body, while keeping your elbow stationary on the table.
- Avoid shrugging your shoulder; only your forearm should move.
- Continue to rotate until your forearm is parallel to the floor.
4. Return:
- Control the movement as you return to the starting position, bringing your forearm back toward your body.
5. Repetitions:
- Perform 10-15 repetitions on one side before switching to the other side.
- Complete 2-3 sets for each side, resting briefly between sets.
6. Tips:
- Start with a lighter weight to focus on form and control.
- Ensure smooth and controlled movements throughout the exercise.
- Avoid any swinging or fast movements to prevent strain on your shoulder.
7. Cool Down:
- After completing the sets, gently stretch your shoulders to improve flexibility.
