External Shoulder Rotation with Elevated Arm with Dumbbells

Free Weights Shoulder: Rear

This is a simple free weight shoulder exercise.


  1. Start this exercise standing with your feet shoulder width a part. Arms should be bent at a 90 degree angle with your hands up towards the ceiling. Have two dumbbells gripped in each hand.

  2. Slowly exhale and bend forearms forward until they are level with your shoulders. Hold for 2 seconds.

  3. Inhale and return arms back to start position to complete one full rep.

  4. Start with 10-12 reps, and minimal weights. Increase weights as you progress. Always ensure that your shoulders do not shrug at all during this exercise.
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