Dumbbell External Rotation
This standing dumbbell external rotation moves the forearms outward while the elbows remain beside the ribs. The focus is controlled shoulder rotation.
Execution
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1
Stand tall holding a light dumbbell in each hand, with your elbows bent around a right angle.
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2
Keep the upper arms close to the body and the forearms pointing forwards.
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3
Rotate the forearms outward through a comfortable range without moving the elbows away from your sides.
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4
Return slowly towards the starting position and repeat.
Technique
Keep your wrists straight and shoulders relaxed. Use very light weights and avoid forcing the hands farther outward by arching or turning the trunk.
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