Dumbbell external shoulder rotation
Benefits Of This Exercise
- The dumbbell external shoulder rotation is an effective exercise to strengthen the muscles in the shoulder area, including the rotator cuff muscles.
- It can help increase the range of motion of the shoulder, improving posture and reducing the risk of shoulder pain.
- It is a great exercise to include in any fitness routine as it helps to keep the shoulder joints healthy and can help reduce the risk of shoulder injuries.
- The exercise works the often-overlooked rotator cuff muscles, making it a great injury prevention move for athletes who throw, such as baseball pitchers.
- It is easy to perform, as it only requires a bench and one light dumbbell.
- It also helps to build shoulder stability.
Step by Step Instructions For Dumbbell external shoulder rotation
- Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
- Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm. Keep the arm parallel to your torso.
- Now bend the elbow while keeping the upper arm stationary. In this manner, the forearm will be parallel to the floor and perpendicular to your torso. The upper arm will be stationary by your torso and should be parallel to the floor at all times. This will be your starting position.
- As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion. Maintain the 90-degree angle bend between the upper arms and the forearm. Continue the external rotation until the forearm is perpendicular to the floor and the torso is pointing towards the ceiling. Hold this contraction for a second.
- As you breathe in, slowly go back to the starting position.
- Repeat for the recommended amount of repetitions and then switch to the other arm.
Caution: There is no need to go heavy with this exercise. Too much weight will cause rotator cuff injury.
Variations: You can perform this exercise standing and with cables.
Warm Up Tips
- Start by lying sideways on a flat bench with one arm holding a dumbbell and the other hand resting on top of the bench for support.
- Bend the elbow of the arm holding the dumbbell to create a 90-degree angle between the upper arm and forearm, keeping the arm parallel to your torso.
- Keeping the upper arm stationary, bend the elbow so that the forearm is parallel to the floor and perpendicular to your torso. This will be your starting position.
- Breathe out as you externally rotate your forearm, lifting the dumbbell in a semicircle motion until the forearm is perpendicular to the floor and the torso is pointing towards the ceiling. Hold the contraction for a second.
- Breathe in as you slowly return to the starting position.
- Repeat for the recommended number of repetitions and then switch to the other arm.
Caution: Use lightweight dumbbells to avoid rotator cuff injury.
Variations: You can also perform this exercise standing or with cables.
Dumbbell external shoulder rotation Safety Tips
- Start with lightweight dumbbells: Since this exercise focuses on the small muscles of the shoulder, it is important to start with a weight that is manageable. Using heavy weights can put unnecessary strain on the rotator cuff and increase the risk of injury. Gradually increase the weight as you become stronger and more comfortable with the exercise.
- Maintain proper form: Keep your elbows bent at a 90-degree angle and close to your body throughout the exercise. This helps engage the correct muscles and ensures that the movement is controlled and effective. Avoid swinging your arms or using momentum to lift the dumbbells.
- Control the movement: Slowly rotate your forearms outward until they are parallel to the floor, then return to the starting position. Avoid jerking or rushing the movement. Focus on maintaining control and feeling the muscles in your shoulders working.
- Breathe properly: Exhale as you rotate your forearms outward and inhale as you return to the starting position. Proper breathing helps maintain stability and control during the exercise.
- Listen to your body: If you experience any pain or discomfort during the exercise, stop immediately. This could be a sign of improper form or an underlying shoulder issue. Consult with a fitness professional or healthcare provider if you have any concerns.
- Include variations: To add variety to your shoulder workout, you can perform this exercise standing or with cables. Standing variations engage the