Dumbbell Standing Shoulder External 90-Rotation

Dumbbell Standing Shoulder External Rotation at 90 Degrees

Positioning:

1. Stand upright with your feet shoulder-width apart for stability.
2. Hold a dumbbell in your right hand.
3. Raise your right arm to shoulder height, bending your elbow at a 90-degree angle (like a "L" shape).
4. Your forearm should be parallel to the ground, and your elbow should be close to your body.
5. Keep your left arm relaxed at your side.

Movement:

1. Focus on keeping your elbow pinned to your side.
2. Rotate your right arm outward. Your forearm should move away from your body while maintaining the 90-degree angle at your elbow.
3. Rotate your arm until you feel a stretch in the shoulder but do not go beyond a comfortable range of motion.
4. Slowly return your arm back to the starting position.
5. Repeat for the desired number of repetitions (typically 10-15).
6. Switch arms and repeat the exercise on the left side.

Tips:

- Maintain a straight posture throughout the movement.
- Avoid using momentum; focus on slow, controlled movements.
- Breathe out as you rotate your arm outward and inhale as you return to the starting position.