How to Do Shoulder External Rotation Weightlifting

In order to build or repair a muscle or group of muscles completely, it is often necessary to focus on that muscle group specifically. Performing shoulder external rotation weightlifting is a helpful exercise to either rehabilitate or build the Rotator Cuff. It is also a simple exercise that may be performed almost anywhere.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A towel or cloth
• A dumbbell

1. Lay down on the ground and turn on either side. If you are rehabilitating one shoulder you will lay on the opposite side to exercise the rehabbing shoulder. Otherwise either side to start will be sufficient.

2. Stretch the arm of the side you are laying on over you head. Your arm should be completely straight and not bent at the elbow.

3. Roll up a towel or thick cloth and place it under the armpit you are laying on. This will help to relieve some pressure while lying on your side and also help you to have better form when performing the exercise.

4. Place the dumbbell in the hand of the arm that is not outstretched and bend the arm to a 90 degree angle at the elbow. While the arm is still bent, press that elbow flush to your side and rest your forearm across your chest or abdomen as if hugging yourself. Your arm will remain bent at a 90 degree angle.

5. Lift the hand with the dumbbell slowly performing a tennis-like back hand motion. Make sure to keep your elbow firmly at your side when performing this motion.

6. Lower the dumbbell back down using the same path as lifting. You will repeat this motion until you complete your set or until your shoulder becomes tired.

7. Turn over on the other side and repeat the steps listed to work out the other shoulder. This will enable you evenly train both shoulders.

Tips & Warnings

• Test the dumbbell weight before trying to perform the exercise.
• Always check with your doctor before starting a weightlifting routine if possible.