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Exercise 0864 · REF x306lCW

Dumbbell Upright Shoulder External Rotation exercise animation

Dumbbell Upright Shoulder External Rotation

Category
Shoulders
Equipment
Dumbbell
Target
Delts

External rotation work is rarely glamorous, but it's one of the few exercises that directly trains the rotator cuff rather than the larger deltoid muscles surrounding it. Light weight and strict form are the whole exercise — this isn't a movement where adding load does anything but invite shoulder problems.

How to Do the Dumbbell Upright Shoulder External Rotation

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
  2. Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
  3. Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Upright Shoulder External Rotation primarily targets the Delts, with Rotator Cuff as the primary synergist muscle group, along with the Trapezius.

More Shoulders Exercises

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More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Upright Shoulder External Rotation work?
The Dumbbell Upright Shoulder External Rotation primarily targets the delts, with the rotator cuff and trapezius assisting.
What equipment do I need for the Dumbbell Upright Shoulder External Rotation?
The Dumbbell Upright Shoulder External Rotation is done with a dumbbell.
What's a good alternative to the Dumbbell Upright Shoulder External Rotation?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.