One Arm Dumbbell External Rotation – Standing

A standing single-arm dumbbell external rotation that targets the rotator cuff, especially the infraspinatus, to improve shoulder stability and strength.

Instructions:

• Stand tall holding a dumbbell in one hand, elbow bent at 90°, upper arm close to your side.

• Keep your wrist straight and your forearm parallel to the floor.

• Rotate your forearm outward, keeping your elbow glued to your side.

• Move until you feel a stretch in your shoulder without twisting your torso.

• Slowly return to the starting position and repeat before switching sides.

Common mistakes:

• Letting the elbow drift away from the body.

• Twisting the torso instead of isolating the shoulder.

• Using momentum instead of controlled movement.

• Overextending the rotation and straining the joint.