Dumbbell Standing Arms Rotate
Description
The dumbbell standing arms rotate trains external shoulder rotation with light dumbbells. With elbows tucked at your sides and arms bent to 90 degrees, you rotate the dumbbells outward by externally rotating the shoulders. The drill builds rotator cuff strength essential for shoulder health.
Muscle Group
Equipment Required
Dumbbell Standing Arms Rotate Instructions
- Stand tall with a light dumbbell in each hand at your sides.
- Bend your elbows to 90 degrees with forearms parallel to the floor.
- Pin your elbows tightly against your sides.
- Hold the dumbbells with palms facing each other.
- Brace your core.
- Rotate your forearms outward by externally rotating at the shoulders.
- Continue until your forearms point out to the sides at 90 degrees.
- Slowly rotate back to the starting position.
Dumbbell Standing Arms Rotate Form & Visual
Dumbbell Standing Arms Rotate Benefits
- Builds rotator cuff strength
- Improves shoulder health
- Useful for rehab and prehab
- Strict isolation of external rotators
- Strong functional carryover
- Easy to scale by changing dumbbell weight
Dumbbell Standing Arms Rotate Muscles Worked
- Infraspinatus
- Teres minor
- Posterior deltoid
Dumbbell Standing Arms Rotate Variations & Alternatives
- External Rotation
- Cuban Press
- Y Raise
- Face Pull
