Dumbbell Upright External Rotation

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Instructions Preparation Stand or sit with dumbbell positioned out to side of head; bent elbow, shoulder height with dumbbell above elbow. Execution Lower dumbbell forward by rotating shoulder. Return and repeat. Continue with opposite arm. Comments Throughout movement, keep bent elbow (approximately 90°) out to side, shoulder height.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Teres Minor Synergists Infraspinatus Deltoid, Posterior Stabilizers Rhomboids Wrist Extensors