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Appears in642 Workouts*

Dumbbell Supported Shoulder External in Rotation

Strengthen rotator cuffs with Dumbbell Supported Shoulder External Rotation. A simple, effective exercise for shoulder health and stability.

Instructions

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.

  1. Starting Position:

    • Ensure your elbow is in line with your shoulder.

    • Keep your shoulder down and relaxed.

    • Your palm should be facing your body.

  2. 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.

  3. Return:

    • Control the movement as you return to the starting position, bringing your forearm back toward your body.

  4. 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.

  5. 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.

  6. Cool Down:

    • After completing the sets, gently stretch your shoulders to improve flexibility.