External Rotation


  1. With one arm holding a dumbbell, bend the elbow so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to your torso. This will be your starting position.
  2. As you breathe out, externally rotate your forearm so that the dumbbell forms a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation as far as your arm will allow. At this point you will hold the contraction for a second.
  3. As you breathe in, slowly go back to the starting position.
  4. Repeat for the recommended amount of repetitions and then switch to the other arm.

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com

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