Turkish Get Up To Hand Exercise - How To Video & Tips
Try this exercise
Shoulders
Dumbbells
Intermediate
Rotation
Middle Back
The knee to elbow dumbbell external rotation builds shoulder stability and rotator cuff strength. It fixes muscle imbalances and protects your shoulders from injury.
1. Lie on your side with your top elbow bent at 90 degrees, holding a light dumbbell 2. Rest your elbow on your hip and keep your upper arm parallel to the ground 3. Slowly rotate the dumbbell up toward the ceiling for the knee to elbow dumbbell external rotation 4. Hold for one second at the top, squeezing your shoulder blade 5. Lower the weight back down with control and repeat the knee to elbow dumbbell external rotation movement
• Keep your elbow glued to your hip throughout the entire knee to elbow dumbbell external rotation • Use a light weight - your rotator cuff muscles are small and weak • Move slowly and controlled, no swinging or momentum • Focus on the knee to elbow dumbbell external rotation squeeze at the top position
• Using too heavy weight which ruins form in the knee to elbow dumbbell external rotation • Moving too fast instead of slow, controlled reps • Letting the elbow drift away from the hip during the knee to elbow dumbbell external rotation
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your shoulders 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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