Dumbbell Upright Shoulder External Rotation

Instructions

1. Stand or sit holding a dumbbell in one hand with the elbow raised to shoulder height and bent to 90 degrees.
2. With the upper arm stationary and parallel to the floor, rotate the forearm upward until vertical.
3. Pause at the top, then lower the forearm back to the starting position.
4. Repeat for the prescribed reps and switch arms.
5. Keep the movement slow and controlled to target the rotator cuff.