Dumbbell upright shoulder external rotation

How to do it

1. 1 Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand and placing your other hand on your hip.
2. 2 Raise your working arm out to the side to shoulder height and bend your elbow to 90 degrees, so that your forearm points forward, parallel to the ground (starting position).
3. 3 Keeping your upper arm still, rotate your shoulder to raise the dumbbell until your forearm points straight up.
4. 4 Slowly rotate back to the starting position and repeat. Switch arms after completing your set.

Tips

• Keep your chest up and back straight.
• Keep your elbow at shoulder height and bent at 90 degrees throughout the exercise.
• Use a light dumbbell and move slowly and with control.