This exercise involves holding a dumbbell in one hand and rotating the shoulder externally, keeping the elbow close to the body. It targets the rotator cuff muscles and helps improve shoulder stability and mobility.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the rotator cuff muscles, which helps to stabilize the shoulder joint and prevent injury
- Improves shoulder mobility and range of motion
- Targets the external rotators of the shoulder, which are often neglected in traditional shoulder exercises
- Can be done with light weights and low impact, making it a good option for those with shoulder pain or injury
- Can be easily modified to target different areas of the shoulder by adjusting the angle of the arm and the position of the dumbbell
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bring your arms up to shoulder height, with your elbows bent at a 90-degree angle and your palms facing forward.
- Keeping your elbows close to your body, rotate your arms outward until your forearms are parallel to the ground.
- Hold for a moment, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Rotator Cuff
Primary
Posterior Deltoid
Primary
Traps
Primary
Back
Primary