Dumbbell Standing Scapular External Rotation
The standing rotation with a light dumbbell in each hand: elbows at the sides, the forearms turn out as the shoulder blades squeeze together.
How to do it
Setup
Standing tall, a light dumbbell in each hand, elbows bent 90° at the sides, forearms pointing forward.
Steps
- Rotate the bells out to the sides, elbows fixed at the ribs.
- Draw the shoulder blades together as the forearms open.
- Return the bells to the front slowly.
Common mistakes
Elbows sliding back or out: keep them at the ribs; the forearms turn. Chest pushing forward and the lower back arching: ribs down, the blades do the squeezing. Going heavier: the bells hang straight down in this path; a light pair does the job.
Breathing
Exhale turning out, inhale returning.
