Dumbbell External Rotation Tutorial

DESCRIPTION/INSTRUCTIONS:

  1. Lay on your side and hold a dumbbell in the top hand with your arm bent at 90 degrees and your upper arm pinched to your side.

  2. Rotate your arm up until you can’t rotate it any further, then return it to the start position. Make sure your upper arm does not lose contact with your side.

  3. Roll over and repeat on the other side.

HELPFUL CUES:

  1. Try pinching a rolled up towel or yoga mat between your upper arm and your side. This will ensure good form, as if you move your upper arm away from your side the towel will drop.

  2. Keep the weight light. 5-10lbs can be very challenging for this exercise.

  3. Support your head with your other arm. This will be more comfortable than simply holding your head up with your neck muscles.

COMMON MISTAKES:

  1. Moving your upper arm out away from your body. This allows the deltoids to take over the exercise instead of the rotator cuff muscles.

  2. Not rotating far enough back. Rotate your hand out as far away from your body as you can without allowing your upper arm to leave your side.

COMMON VARIATIONS:

  1. Band External Rotation