Live Lean Nation, on today’s exercise demonstration, I’m showing you how to do side lying one arm dumbbell external rotation.
The Side Lying One Arm Dumbbell External Rotation is another great rotator cuff exercise that improves shoulder joint mobility and strength.
To perform SIDE LYING ONE ARM DUMBBELL EXTERNAL ROTATION:
1. Lie down on your side with your bottom elbow bent with your head resting on your hand.
2. With your top hand, hold a dumbbell, with your arm bent at a 90 degree angle, and your upper arm tucked into your side.
3. Keeping the 90 degree angle in your elbow, allow the dumbbell to hang down in front of your belly button.
4. Keep your upper arm locked down while slowly rotating your forearm so it points up the the ceiling.
5. Reverse the movement by rotating your forearm back to the starting position and repeat.
6. Switch arms after you’ve hit your reps.
To test your flexibility, check out our SHOULDER MOBILITY TEST video. Give it a try!
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