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Dumbbell Upright External Rotation
- 1 - Stand tall with your feet about shoulder-width apart and hold a light dumbbell in each hand.
- 2 - Raise your upper arms out to the sides until they are roughly parallel to the floor, with your elbows bent to 90 degrees.
- 3 - Keep your chest up, core braced, shoulders down, and elbows fixed in line with your shoulders.
- 4 - Rotate your shoulders externally by moving the dumbbells upward until your forearms are nearly vertical.
- 5 - Pause briefly at the top while keeping control and avoiding shrugging or arching your lower back.
- 6 - Slowly rotate the dumbbells back down to the starting position while maintaining the 90-degree elbow bend.
- 7 - Repeat for the desired number of repetitions using a light, controlled load.
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