One Arm Dumbbell External Rotation

Instructions

1. 1

   Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.

2. 2

   Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.

3. 3

   Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.

4. 4

   Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.

5. 5

   Repeat for the desired number of repetitions.