How to do it
Maintain a neutral wrist position throughout each rotation.
- 1
Sit on a bench with your feet planted firmly on the ground.
- 2
Hold a dumbbell in one hand with your arm at a 90-degree angle, elbow pinned to your side.
- 3
Rotate your forearm outwards, keeping your elbow stationary.
- 4
Slowly return to the starting position.
- 5
Complete all reps on one side before switching to the other arm.
Expert tip
Keep your elbow pinned to your side to ensure the movement is isolated to the rotator cuff.
Common mistakes
- ✕Rotating the torso to assist the forearm
- ✕Changing the elbow angle during rotation
- ✕Bouncing the weight at the bottom