Scapular External Rotation (Dumbbell)

A prone scapular stability exercise using dumbbells to strengthen the rotator cuff and rotator-cuff of the shoulder. Lie prone on an incline and perform external rotations with the elbows fixed.

Instructions

1. Set an adjustable bench to approximately 30-45 degrees and lie prone (face down) on the incline with your chest supported.
2. Hold light dumbbells in each hand with your elbows bent at 90 degrees, positioned perpendicular to your body.
3. Keep your elbows stationary and in contact with the bench throughout the movement.
4. Exhale and rotate your forearms upward and outward, moving only at the shoulder joint.
5. Continue until your forearms approach vertical, squeezing your rotator cuff muscles at the top.
6. Inhale and return to the starting position in a controlled manner.
7. Repeat for the prescribed number of repetitions.

Tips

• Use very light weight; this movement targets small stabilizer muscles that cannot handle heavy loads.
• Keep your elbows fixed and stable throughout; movement should only occur at the shoulder.
• Perform slowly and controlled to maximize muscle activation and reduce injury risk.
• This exercise is essential for shoulder health and injury prevention.
• Avoid rotating excessively beyond what feels natural for your shoulder.
• Include this as part of a rotator cuff strengthening program.