Dumbbell External Rotation
Dumbbell External Rotation Instructions
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Bend your elbow to a 90-degree angle and keep it close to your body.
- Rotate your arm outward, away from your body, until your forearm is parallel to the ground.
- Hold for a moment, then slowly lower your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms and repeat.
Dumbbell External Rotation Form & Visual
Dumbbell External Rotation Benefits
- Strengthens the rotator cuff muscles, which helps to stabilize the shoulder joint
- Improves shoulder mobility and flexibility
- Helps to prevent shoulder injuries
- Can be done with light weights and is suitable for beginners
- Can be easily modified to target different areas of the rotator cuff
Dumbbell External Rotation Muscles Worked
- Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor)
- Deltoid (Posterior)
- Triceps Brachii (Long Head)
Dumbbell External Rotation Variations & Alternatives
- Dumbbell Internal Rotation
- Cable External Rotation
- Cable Internal Rotation
- Resistance Band External Rotation
- Resistance Band Internal Rotation
- Plate External Rotation
- Plate Internal Rotation
- Barbell External Rotation
- Barbell Internal Rotation