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External Rotation

in Shoulders Exercise


Main Muscle Worked: Shoulders

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External Rotation - Exercise Guide

Step 1

Hold a dumbbell in one hand.

Step 2

Lie sideways on a flat bench. Your unoccupied arm should be folded for your head to rest on.

Step 3

Bend the elbow of the arm with the dumbbell so that your knuckle is pointing forward and there’s a 90 degree angle between your upper arm and forearm. This is your starting position.

Step 4

Raise your forearm with the dumbbell in an arc motion. As you do this, rotate your shoulder. Continue raising your forearm until your knuckle is pointing to the ceiling.

Step 5

Once you’re at the top, hold your position for a second.

Step 6

Release and slowly get back to your starting position.

Step 7

Complete your repetitions and do the same with your other arm

Step 8

Repeat until the recommended amount of repetitions is achieved.


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