Squat – weighted bilateral UL external rotation (with chair target) ("Hip hinge, box squat" Posterior chain/shoulder external rotation strengthening, with dumbbells)

Stand up straight with your feet hip-width apart holding a dumbbell in each hand.
Maintain a neutral spine and engage your deep abdominal muscles throughout this exercise.
Slowly bend your knees and send your buttocks backward as if you are going to sit onto a chair.
Ensure your knees stay in alignment with your toes.
Simultaneously continue descending into a squat position as you raise your arms into a 90/90 position, leading with your elbows.
Pause, then return to the start position with control.
Repeat.