One-Arm Dumbbell Upright External Rotation

exercise_detail.description

The One-Arm Dumbbell Upright External Rotation is an exercise targeting the rotator cuff muscles, particularly the infraspinatus and teres minor. This movement helps improve shoulder stability and mobility, which is crucial for injury prevention and enhancing overall shoulder function.

exercise_detail.how_to_perform

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
2. Bend your elbow to a 90-degree angle, keeping your upper arm parallel to the floor.
3. Position your forearm across your body so that the dumbbell is near your opposite hip.
4. Engage your core and maintain a neutral spine throughout the movement.
5. Rotate your forearm outward, away from your body, while keeping your elbow fixed in place.
6. Continue rotating until your forearm is perpendicular to your torso or as far as comfortable without pain.
7. Pause briefly at the top of the movement, then slowly return to the starting position.
8. Perform the desired number of repetitions before switching arms.

exercise_detail.tips

• Focus on controlled movements to maximize muscle engagement and minimize risk of injury.
• Keep your elbow stationary; only your forearm should move during the exercise.
• Avoid using momentum; perform the rotation slowly and deliberately.
• Maintain a slight bend in your knees for better balance and stability.
• If you experience discomfort or pain, reduce the weight or range of motion.
• Incorporate this exercise into your routine to enhance shoulder health and prevent injuries.