Standing Dumbbell Shoulder External Rotation

How to perform it

Step-by-step instructions

1. 01Stand tall with a very light dumbbell in each hand, elbows bent to 90 degrees, and palms facing each other.
2. 02Pin both elbows gently against your sides and keep the wrists straight and forearms parallel to the floor.
3. 03Rotate both forearms outward by turning at the shoulders without separating the elbows from the ribs.
4. 04Stop at the controlled end range without arching the back, shrugging, or forcing the shoulders.
5. 05Rotate slowly back to the starting position and repeat with the same upper-arm position.