External Rotation

An isolation exercise for the shoulder and rotator cuff muscles that involves rotating the shoulder externally against resistance.

Instructions

1. Lie sideways on a flat bench with your body fully supported and comfortable.
2. Hold a dumbbell in your upper hand with your elbow bent at a 90-degree angle.
3. Your upper arm should be parallel to the floor and aligned with your torso throughout the movement.
4. Keep your forearm perpendicular to your torso, pointing straight forward. This is your starting position.
5. Externally rotate your shoulder by lifting the dumbbell upward in a semicircular motion.
6. Continue rotating until your forearm is perpendicular to the floor, pointing toward the ceiling.
7. Hold the top position briefly and squeeze the shoulder muscles.
8. Return to the starting position in a controlled manner.
9. Complete the desired repetitions, then switch sides.

Tips

• Keep your upper arm stationary on the bench throughout the entire movement.
• Use light weight to focus on proper form and shoulder health.
• The 90-degree elbow bend must be maintained throughout.
• This exercise is crucial for rotator cuff health and shoulder stability.
• Excellent for prehabilitation and injury prevention.