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Dumbbell External Rotation

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

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What is the Dumbbell External Rotation?

The dumbbell external rotation is an isolation exercise targeting the rotator cuff muscles of your shoulder. Perfect for increasing shoulder stability, this exercise is critical for injury prevention. It's straightforward yet highly effective for both beginners and advanced athletes.

How to properly perform the Dumbbell External Rotation

  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
  2. Bend your elbow and keep it close to your side, with your forearm parallel to the ground.
  3. Rotate your forearm outward, away from your body, while keeping your upper arm stationary.
  4. Pause at the end of the movement and then slowly return to the starting position.
  5. Repeat for the recommended number of repetitions and then switch to the other arm.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
  • Rotator cuff
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Rotator cuff:

Arm-Up Rotator Cuff Stretch (With Stick)Resistance Band External RotationDumbbell Internal & External Rotation

Explore more exercises with Dumbbells or other exercises for Rotator cuff.

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