Bent-arm Lateral Raise and External Rotation

The bent-arm lateral raise and external rotation increases strength and stability in the shoulders and rotator cuff. The exercise may be performed as a warm-up, prehabilitation, or rehabilitation exercise.

Step by step instructions

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Exercise Steps 1

Step

Stand tall with your feet hip-width apart. Hold a dumbbell in each hand at your sides like suitcases. Bend your elbows and perform half a biceps curl. Your thumbs should be pointing upward with a 90-degree angle at your elbows.

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Exercise Steps 2

Step

Raise your elbows and dumbbells up and out to the side. Pause with your elbows at shoulder height.

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Exercise Steps 3

Step

Rotate your upper arms, bringing the dumbbells up. Finish with the dumbbells at ear level with your palms facing forward. Reverse the movement and return to starting position.

Mistakes and Tips

  1. Don't use any momentum to raise the dumbbells.
  2. Hold the dumbbells at the top for a second and squeeze your shoulder muscles.
  3. Maintain a consistent bend in your elbows as you raise the dumbbells.