Standing 90 Degree External Rotation (Dumbbell)

Also known as: Standing 90 Degree External Rotation (Dumbbell).

Single-arm standing shoulder external rotation with the upper arm held at shoulder height and the elbow bent about 90 degrees.

How to perform this exercise

1. Stand upright with a light dumbbell in the right hand and the left hand on the hip. Raise the right upper arm sideways to about shoulder height and bend the elbow about 90 degrees.
2. Start with the forearm pointing downward within a comfortable shoulder position. Keep the upper arm and elbow in place.
3. Rotate at the shoulder to bring the forearm and dumbbell upward beside the head. Do not straighten the elbow or press the weight up.
4. Rotate back slowly through a comfortable range. Use a very light load and change arms after the set.