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.
Teres minor, Infraspinatus, Posterior deltoid
TIP: Keep your elbows stationary as you rotate your arms.
Variations for Upright 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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