1. Set your stance: Stand with your feet shoulder-width apart, maintaining good posture with your chest up and shoulders back.
2. Prepare the weights: Hold a dumbbell in one hand, and place the other hand on top of it to stabilize it. Keep your elbows close to your sides.
3. Perform the rotation: Move the hand holding the dumbbell away from your other hand while keeping your elbows fixed in place by your sides. The movement should be focused on the shoulder, rotating externally.
4. Extend to endpoint: Continue rotating the dumbbell outward until your forearm is parallel with the ground or as far as your range of motion allows without straining.
5. Pause and return: Pause briefly at the top of the rotation, then slowly return the dumbbell to the starting position in a controlled manner.
6. Switch arms: Perform the desired number of repetitions, then repeat the exercise with the opposite arm.
Remember to start with a light weight to ensure you are using proper form and to prevent injury. It's important to keep the movement controlled throughout the exercise, avoiding any jerky motions.
---
