dumbbell upright shoulder external rotation
dumbbell upright shoulder external rotation is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
Step 2
Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
Step 3
Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
Step 4
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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