Exercise Videos


Single arm Dumbbell Upright External Rotation

0 min read

16 Oct 2018



The Single Arm Dumbbell Upright External Rotation works your shoulders and strengthens your infraspinatus muscle. Stand straight with feet shoulder width apart. Take a dumbbell in one hand. Hold it above and beside your shoulder by bending your arm at a 90 degree angle, your upper arm should be parallel to the to the ground.


Step 1

Now inhale and lower the dumbbell to the front such that your forearm becomes parallel to the floor

Step 2

Feel the contraction in the small muscles of the rotator cuff

Step 3

Exhale and pull the dumbbell up to its starting position

Step 4

Repeat for the desired number of reps.

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