This exercise involves sitting down and holding a dumbbell with one hand, then rotating the arm outward while keeping the elbow close to the body. It primarily targets the rotator cuff muscles in the shoulder.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the shoulders, specifically the front and side deltoids
- Improves shoulder stability and mobility
- Engages the core muscles for stability
- Can be done with a variety of weights to increase or decrease intensity
- Can be modified for individuals with shoulder injuries or limitations
How to perform
- Start by sitting on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in your right hand and place your right elbow on the inside of your right thigh, with your forearm perpendicular to the ground.
- Rotate your right shoulder outward, keeping your elbow and forearm in the same position.
- Slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.
FRONT VIEW
BACK VIEW
Rotator Cuff
Primary
Posterior Deltoid
Primary
Traps
Primary
Back
Primary