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Dumbbell External Rotation
PullIsolationDumbbellsBeginner
Muscles worked
Front
Back
Shoulders
Instructions
- 1Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
- 2Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to your torso.
- 3Now bend the elbow while keeping the upper arm stationary. In this manner, the forearm will be parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
- 4As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
- 5As you breathe in, slowly go back to the starting position.
- 6Repeat for the recommended amount of repetitions and then switch to the other arm.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell External Rotation
The dumbbell external rotation specifically targets the small external rotator muscles of the rotator cuff, essential for long-term joint stability and health. Lying on your side with the elbow bent at 90 degrees, you rotate the forearm upward with a light load, a precise isolation exercise often recommended for prevention or rehab.
check_circleBenefits
- check_circleSpecifically strengthens the external shoulder rotators
- check_circleContributes to rotator-cuff injury prevention
- check_circlePrecise, accessible exercise with a light load
lightbulbExecution tips
- lightbulbUse a very light load; the joint is delicate
- lightbulbKeep the elbow glued to the torso throughout
- lightbulbPerform the movement slowly and under control
warningCommon mistakes
- warningToo much load that compromises technique
- warningElbow drifting away from the torso during the rotation
- warningToo fast a movement that neglects control
helpFrequently asked questions
Why work specifically on external rotation?expand_more
Internal rotation is often much stronger in most trainees; this imbalance increases shoulder injury risk.
How often should I do this exercise?expand_more
Two to three times a week with a light load is plenty for good shoulder maintenance.
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