Bent-arm Lateral Raise and External Rotation
- Primary muscles
- Shoulders
- Secondary muscles
- Traps
- Equipment
- Other
- Movement pattern
- None
Steps
- 1 Stand tall with your feet shoulder-width apart, holding a light dumbbell in each hand. Bend your elbows to 90 degrees, keeping your upper arms close to your torso and your palms facing each other.
- 2 Keeping your elbows bent at 90 degrees, raise your upper arms out to the sides until your elbows are at shoulder height and your upper arms are parallel to the floor.
- 3 From this position, rotate your forearms upwards until your palms face forward and your forearms are perpendicular to the floor, like a goalpost.
- 4 Reverse the rotation, bringing your forearms back down to the position where your palms face each other and your upper arms are still parallel to the floor.
- 5 Slowly lower your upper arms back to your sides, returning to the initial starting position with bent elbows.
