External Rotation (Dumbbell)

Form Cues

• Lie on your side on a bench or the floor with your head supported and your body in a straight line

• Place a small rolled towel under the working elbow to align the shoulder joint properly — this lifts the elbow to shoulder height

• Hold a very light dumbbell (1-5 kg) in the top hand with your elbow bent at exactly 90 degrees

• Pin your elbow to your side (or on top of the towel roll) — it must not lift or shift during the movement

• Rotate your forearm outward and upward in a slow, controlled arc, as if opening a door

• Only the forearm moves — your upper arm stays completely still against your body

• Keep your wrist straight and neutral throughout; do not let it bend or flex

• Raise the dumbbell until your forearm is close to vertical, or as far as your mobility allows without pain

• Lower the dumbbell back down slowly (2-3 seconds), maintaining the 90-degree elbow angle

• Avoid rolling your torso backward to assist the rotation — stack your hips and shoulders vertically