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Dumbbell Internal & External Rotation

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

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What is the Dumbbell Internal & External Rotation?

The dumbbell internal and external rotations are excellent strengthening exercises for the shoulder muscles. These can be particularly beneficial for rehabilitation or to improve shoulder stability and health for athletes of all levels.

How to properly perform the Dumbbell Internal & External Rotation

  1. Stand upright with a dumbbell in one hand, palm facing down.
  2. Keep your upper arm close to your side and your elbow bent at a 90-degree angle.
  3. Rotate your forearm outward, away from your body, until your hand is parallel to the floor.
  4. Rotate your forearm inward, towards your body, until your hand is across your abdomen.
  5. Repeat for the recommended number of repetitions, then switch arms.

Targeted muscles and equipment

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

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Complementary exercises

Other exercises for Rotator cuff:

Cable External RotationHigh Dumbbell Internal & External RotationArm-Up Rotator Cuff Stretch (With Stick)

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

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Rotation interne et externe avec haltère
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