How NOT to warm up your shoulders!🏋️♀️ Its very common to see people using dumbbells to perform External Rotation (rotation away) as a warm up. I commend people wanting to do the right thing but unfortunately this isn't the case. 🤕 Why? Well gravity makes the resistance to this movement against your forearm NOT primarily to the rotators. So in essence you are getting a great isometric forearm pump! If you want to warm up the external rotators then try one of the alternatives as a basic starter. 1. Sidelying: lay on your side with the arm tucked in firm to the body. Then rotate. This will make gravity your friend. 2. Use a cable or band: these 2 options are great for changing force angles, resistance points and strength curves. Great for manipulating and isolating! Start with a basic elbow height cable and perform the same movement. *Tip 1: keep your chest up and shoulder blades gently back. This will ensure a correct starting point. *Tip 2: keep all of these very light! The muscles you intend to use are stabilisers. So, if you go too heavy you will recruit larger muscles instead. *These options are all done in neutral (elbow by your side) and can be done for beginners. Ill follow this post up with some more advanced progressions through range!