Dumbbell external rotation

Category

Shoulders

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Subscapularis

Secondary muscles

Posterior Deltoids

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Keep your opposite hand behind your back for support.
2. Start with your working arm bent at a 90-degree angle, elbow close to your side, forearm parallel to the floor facing forward with the dumbbell held in a neutral position.
3. Rotate your forearm outward, keeping your elbow fixed in place, until your palm faces forward.
4. Slowly return to the starting position, bringing your forearm back to starting position. Repeat for the desired number of repetitions, then switch arms.

Form tips

• Keep your wrist straight and aligned with your forearm to avoid strain.
• Avoid rotating your torso; focus on moving just your forearm.
• Perform the exercise in front of a mirror to ensure proper form and alignment.