Dumbbell Lying External Shoulder Rotation

dumbbell lying external shoulder rotation

How to do the dumbbell lying external shoulder rotation

The benefits of the dumbbell lying external shoulder rotation

  1. The dumbbell lying external shoulder rotation primarily targets the rotator cuff muscles, namely the infraspinatus and teres minor, hence improving shoulder stability and lowering the chance of injury.
  2. This exercise can assist improve shoulder joint mobility, which is good for general shoulder health and function, particularly in occupations that require overhead motions.
  3. External rotation exercises can strengthen the rotator cuff muscles and help avoid shoulder ailments including rotator cuff tears and impingement syndrome.
  4. This exercise, which targets the muscles responsible for shoulder blade stability, can help to improve posture and minimize the risk of shoulder impingement.

Exercise Tips:

  • Throughout the action, keep the working elbow close to your side and the upper arm perpendicular to the ground.
  • Rotate your forearm up and outward in a controlled motion away from your body, until your hand is pointed to the ceiling.
  • Slowly and carefully lower the dumbbell back to the starting position, keeping tension in the rotator cuff muscles.
  • Throughout the exercise, focus on activating the rotator cuff muscles rather than swinging or using momentum.

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