Dumbbell Seated External Rotation

1. Sit on a flat bench with your feet firmly planted on the floor for stability.

2. Grasp a dumbbell in each hand with a neutral grip (palms facing in) and bend your elbows to a 90-degree angle, keeping your upper arms parallel to the ground.

3. Position your elbows close to your sides, which will be the starting position for the exercise.

4. While maintaining a fixed elbow position, externally rotate one arm, raising the dumbbell out to the side while keeping your elbow at 90 degrees.

5. Continue rotating your arm until your forearm is vertical or as far as your flexibility allows, with your palm facing forward.

6. Pause briefly at the top of the movement, then slowly return your arm to the starting position.

7. Repeat the motion with the opposite arm.

8. Alternate arms for the desired number of repetitions and sets.

Tips: Ensure that your back is straight, and your shoulders are pulled back slightly to maintain good posture throughout the exercise. Focus on using your rotator cuff muscles to move the weight rather than relying on momentum. Use a weight that allows you to perform the exercise with proper form while still challenging your muscles. Keep the movement controlled and smooth, avoiding any jerky motions. Do not let your elbows drift away from your body; they should remain close to your sides to isolate the rotator cuff properly.