How to Do Dumbbell Cuff Rotator?
- Use two light dumbbells (2-5 kg is generally sufficient).
- Bend your elbows at a 90-degree angle, opening them out to the sides (your arms should form an "L" shape).
- Keep your elbows stable and slowly lift the dumbbells upward.
- During this, perform an external rotation (outward opening) of the shoulder joint.
- Move slowly, maintaining control throughout the motion.
- After completing the movement, slowly return to the starting position.
- Allow the dumbbells to move closer to your shoulders but maintain control.
What Muscles Does It Work?
- Supraspinatus
- Infraspinatus
- Teres Minor
- Subscapularis
