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Beginner
Delts
Dumbbell Lying External Shoulder Rotation
This exercise strengthens the small muscles inside your shoulder called the rotator cuff. You lie on your side and rotate your arm upward while keeping your elbow tucked against your ribs. This helps keep your shoulders strong and stable.
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How to Perform
- 1Lie on your side on a bench. Keep your upper arm touching your ribs and bend your elbow to make an L-shape.
- 2Hold a dumbbell in your hand with your palm facing the floor.
- 3Keep your elbow glued to your side. Slowly rotate your arm to lift the weight up toward the ceiling.
- 4Wait for one second at the top, then slowly lower the weight back down.
- 5Finish your repetitions, then flip over to do the other side.
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