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High Dumbbell Internal & External Rotation

Learn how to properly perform the High Dumbbell Internal & External Rotation with this complete demonstration video.

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What is the High Dumbbell Internal & External Rotation?

The high dumbbell internal & external rotation are a crucial exercise used to strengthen and stabilize the rotator cuff muscles. Essential in injury prevention, this exercise is also beneficial in rehabilitation and for athletes of all levels.

How to properly perform the High Dumbbell Internal & External Rotation

  1. Sit on a bench with your back straight and hold a dumbbell in each hand.
  2. Start with your elbows bent at 90-degree angles and your upper arms parallel to the ground.
  3. Rotate your forearms outward as far as possible, keeping your upper arms still.
  4. Pause for a moment, then rotate your forearms inward as far as possible.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • CrossFit
Primary muscle
  • Rotator cuff
Secondary muscle(s)
Required equipment
Mechanics type

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Complementary exercises

Other exercises for Rotator cuff:

Rotation interne et externe avec haltèreRotations externes à l'élastique (échauffement de l'infra-épineux)Rotation externe avec haltères

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Rotation interne et externe de l'épaule avec haltères
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