Dumbbell Standing Scapular External Rotation

1. Stand upright with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip.

2. Bend your elbow to a 90-degree angle, keeping the upper arm close to your side. Your forearm should be parallel to the floor. This is your starting position.

3. Without moving your upper arm, rotate your shoulder to lift the dumbbell away from your body, bringing your forearm vertical while keeping your elbow at your side.

4. Pause briefly at the top of the movement when your hand is approximately in line with your shoulder or as far as you can rotate without discomfort.

5. Reverse the movement, returning the dumbbell to the starting position with control.

6. Complete the desired number of repetitions and then repeat the exercise with the opposite arm.

For the best results, focus on slow, controlled movements, with emphasis on the rotation from the shoulder. Avoid using momentum to swing the weight; instead, engage the rotator cuff and shoulder muscles to perform the movement. Use a weight that is challenging but allows you to keep good form throughout the exercise.

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