Dumbbell External Rotation
A standing turn of the forearm from the belly out to the side, elbow at the ribs; the bell hardly resists this path, so it is light cuff activation.
How to do it
Setup
Standing, a light dumbbell in one hand in front of the belly, elbow bent 90° and tucked at the side.
Steps
- Turn the forearm out until the bell points to the side.
- Keep the elbow pinned and the wrist straight.
- Bring the bell back across to the belly under control.
Common mistakes
Reaching for a heavier bell: in this path the weight hangs straight down and adds little; keep it light. Elbow swinging away from the ribs: the upper arm stays still; only the forearm turns. Leaning back to get the bell wider: stand tall and stop where the shoulder stops.
Breathing
Exhale turning out, inhale returning.
