Upright External Rotation

  • Stand or sit with a light dumbbell in each hand, elbows pulled into your waist and at a 90 degree angle. Pull your shoulders back slightly and broaden your chest.

  • Move your forearms from a parallel position away from each other, knuckles moving away from your body. Pause when you feel they will rotate no further without compromising your posture, then return to starting position.

  • Use 2 lightweight dumbbells.

  • Shoulders 

  • Teres minor, Infraspinatus, Posterior deltoid

  • TIP: Keep your elbows stationary as you rotate your arms.

Variations for Upright External Rotation

  • External Rotation

    Keeping the rotator cuff strong is essential to living without shoulder pain and setting up your upper body for continuous strength gains.


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