External Rotation
External Rotation is an isolation exercise primarily targeting the rotator cuff muscles to enhance shoulder stability.
Instructions
- Start with your elbow bent at 90 degrees and a dumbbell in your hand, keeping your upper arm parallel to the ground.
- Rotate your arm outward, keeping your elbow in place, until your forearm is aligned with your upper arm.
- Return to the starting position, maintaining tension on the muscle throughout the movement.
- Repeat for the desired number of repetitions.
Common Mistakes to Avoid
- Allowing the elbow to move away from the body.
- Using too much weight, which can lead to injury.
- Not maintaining a straight wrist, leading to poor form.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | pull |
| Mechanic | isolation |
| Equipment | dumbbell |
| Muscle | shoulders |