Dumbbell External Rotation

Dumbbell External Rotation


This exercise involves holding a dumbbell in one hand and rotating the arm outward, away from the body. It primarily targets the rotator cuff muscles in the shoulder and can help improve shoulder stability and prevent injury.

Muscle Group

Equipment Required

Dumbbell External Rotation Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
  2. Bend your elbow to a 90-degree angle and keep it close to your body.
  3. Rotate your arm outward, away from your body, until your forearm is parallel to the ground.
  4. Hold for a moment, then slowly lower your arm back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms and repeat.

Dumbbell External Rotation Form & Visual

Dumbbell External Rotation

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