External Rotation-StandingMuscle: Shoulders Other: NoneType: IsolationStand with your legs shoulder width apart and a slight bend in the knees. Contract the abs for core stability. Grab a light dumbbell and position your arms close to the body. With palms facing in, hold the weights in front of you with your elbows close to your sides at a 90 degree angle. Without moving your upper arm, rotate your arms to the outside (externally) and then rotate the arms back to the starting position. Do not forget to breathe.