Stand with feet shoulder-width apart, holding a dumbbell in one hand, elbow bent at 90 degrees, palm facing down.
Execution
Rotate your arm outward, lifting the dumbbell until your palm faces upward, pause, then slowly return to the starting position.
Equipment required
Dumbbell
Target muscles
Shoulders
More Detailed Information
Dumbbell Cuban External Rotation (Single Arm)
How to Do
Setup: Stand with feet shoulder-width apart, holding a dumbbell in one hand with your elbow bent at 90 degrees, forearm pointing down, and palm facing natural position.
Rotation: Keeping your elbow at a fixed 90-degree angle, rotate your arm outward so that the dumbbell moves from pointing downward to pointing upward.
Pause: Hold the top position briefly, focusing on the external rotation in your shoulder.
Return: Slowly rotate your arm back to the starting position with control.
Benefits
The Dumbbell Cuban External Rotation (Single Arm) strengthens the rotator cuff muscles, which are crucial for shoulder stability and injury prevention. This exercise helps improve the mobility and function of the shoulder joint, especially for overhead movements and rotational activities.
Log out
Leaving so soon? Don’t forget to to tell your friends how they can save with Vybe Club
