Loop-Band Shoulder External Rotation

Instructions for Dumbbell External Rotation:<br>1. Stand or sit with your feet shoulder-width apart.<br>2. Grab a dumbbell in one hand and hold it with a neutral grip (palm facing in).<br>3. Bend your elbow at a 90-degree angle and press it against your side.<br>4. Keeping your elbow fixed and pressed against your body, slowly rotate your forearm outward, away from your body. The movement should occur at the shoulder joint.<br>5. Rotate your arm as far as you comfortably can without straining, and then slowly bring it back to the starting position.<br>6. Perform the desired number of repetitions and then switch arms.

Instructions for Band External Rotation:<br>1. Anchor a resistance band at waist-height.<br>2. Stand perpendicular to the band and grab it with the hand that's farther away from the anchor.<br>3. Bend your elbow at a 90-degree angle, pressing it against your side.<br>4. Without moving your elbow away from your body, rotate your arm outward, pulling against the resistance of the band.<br>5. Rotate your arm as far as you comfortably can without strain, and then slowly return to the starting position.<br>6. Complete the desired number of repetitions and switch sides.

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