How to Do
How to Do Dumbbell External Rotation for Rotator Cuff on Side
The dumbbell external rotation for rotator cuff on side should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell external rotation for rotator cuff on side.
Beginning
Beginning Dumbbell External Rotation
1. Hold a light dumbbell in the injured side's hand and steadily elevate the dumbbell toward the ceiling while keeping your elbow against your side.
2. If you feel any strain in your arm, stop rotating it.
3. Return to the start position with your arm down after a few seconds of holding the dumbbell up.
Movement
Dumbbell External Rotation Movement
1. Hold a dumbbell in your right hand and lie on your left side on the floor.
2. Bend your right elbow to a 90-degree angle and firmly tuck it into your side, palm facing downward.
3. Pull your abs in tight.
4. Bend your left elbow and lay your left hand on the side of your head.
5. Raise your right hand as far as you can comfortably while keeping your right elbow close to your side.
6. Return the weight to the floor gradually.
Benefits
Dumbbell External Rotation Benefits
The infraspinatus muscle, which is a crucial rotator cuff muscle, is targeted during the external rotation exercise. The rotator cuff muscles support the shoulder joint and serve to keep it stable. The infraspinatus muscle's primary job is to rotate the humerus, or long arm bone, away from the body.
