5 Best Exercises to Strengthen Your Rotator Cuff

#4 Lying Dumbbell External Rotation

This dumbbell exercise promotes the rotary movement in the shoulders and increases the overall stability of the shoulder muscle group. In addition, this also reduces the risk of a shoulder injury.

Instructions

Step 1: Lie on the side on the other shoulder. Hold the dumbbell and position it in front of the torso such that the elbow makes a 90-degree angle.

Step 2: Slowly move the elbow in an arc such that the arm is above the body and is perpendicular to the floor. Do not use any additional momentum and only use your arms and shoulder for this exercise.

Step 3: Hold it for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tips: Do not use heavy weights while performing this exercise. Always ensure that the same angle is maintained throughout the exercise.

The dumbbell external rotation could also be performed while standing for variable resistance.

Next up: Inverted Row.