Dumbbell Supported Shoulder External in Rotation

Dumbbell Shoulder External Rotation in Support

• A sturdy chair

• A table or any flat surface at a comfortable height

1. Positioning:

• Sit on a sturdy chair with your back straight and feet flat on the ground.

• Place a table or flat surface in front of you, adjusted so that it is at elbow height.

• Hold a dumbbell in one hand with your elbow bent at a 90-degree angle. Your upper arm should be resting on the table, keeping your forearm hanging off the edge.

2. Starting Position:

   • Ensure your elbow is in line with your shoulder.

   • Keep your shoulder down and relaxed.

   • Your palm should be facing your body.

3. Movement:

   • Slowly rotate your forearm outward, away from your body, while keeping your elbow stationary on the table.

   • Avoid shrugging your shoulder; only your forearm should move.

   • Continue to rotate until your forearm is parallel to the floor.

4. Return:

   • Control the movement as you return to the starting position, bringing your forearm back toward your body.

5. Repetitions:

   • Perform 10-15 repetitions on one side before switching to the other side.

   • Complete 2-3 sets for each side, resting briefly between sets.

6. Tips:

   • Start with a lighter weight to focus on form and control.

   • Ensure smooth and controlled movements throughout the exercise.

   • Avoid any swinging or fast movements to prevent strain on your shoulder.

7. Cool Down:

   • After completing the sets, gently stretch your shoulders to improve flexibility.