Standing standing Bench supported dumbbell external rotation

How to do the standing Bench supported dumbbell external rotation

The benefits of the Bench supported dumbbell external rotation

  1. This exercise strengthens and stabilizes the shoulder by focusing on the rotator cuff muscles.
  2. The risk of shoulder injuries can be decreased by strengthening the rotator cuff, especially for athletes and others who execute overhead motions.
  3. Strengthening the muscles that support the shoulder blades might help with posture.

Exercise tips:

  • Keep your upper arm close to your side while holding a dumbbell in your working hand with your elbow bent at a 90-degree angle.
  • As you slowly externally twist your shoulder, raise the dumbbell away from your body. Use your shoulders, not your arms, to your best advantage.
  • Avoid utilizing momentum and keep control of the movement the entire time. As you raise the dumbbell, exhale.
  • Only rotate the shoulder as much as you can without hurting it while maintaining appropriate form. Don’t push yourself too much.
  • To begin, perform 2-3 sets of 10-15 repetitions for each arm. Use a weight that pushes you but yet enables good form.

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