Dumbbell Upright Shoulder External Rotation

Standing with the upper arm raised out to the side at shoulder height, turn the bent arm so the dumbbell travels from below the elbow to above it; the rotators turn the whole forearm.

How to do it

Setup

Standing tall, upper arm out to the side at shoulder height, elbow bent to 90°, dumbbell hanging below the elbow.

Steps

Rotate the forearm up until the dumbbell is above the elbow.
Keep the upper arm level and still throughout.
Lower the dumbbell back below the elbow slowly.

Common mistakes

Upper arm dropping as the bell rises: keep the elbow at shoulder height. Leaning back to help the turn: stand tall, trunk still. Going heavy: a light bell and a slow turn protect the shoulder.

Breathing

Exhale on the raise, inhale lowering.