Shoulders exercise

Dumbbell External Rotation

How to do the Dumbbell External Rotation with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Hold a dumbbell in your hand, and bend your elbow to 90 degrees. Rotate your arm externally (upwards) against the direction of resistance, as far as possible. Reverse the movement, and repeat.
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Illustration showing the Dumbbell External Rotation
Targets

Muscles worked

Shoulders muscle Shoulders Primary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell External Rotation

  1. 1 Hold a dumbbell in your hand, and bend your elbow to 90 degrees.
  2. 2 Rotate your arm externally (upwards) against the direction of resistance, as far as possible.
  3. 3 Reverse the movement, and repeat.