Dumbbell upright shoulder external rotation

Category

Shoulders

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Subscapularis

Secondary muscles

Deltoids

How to do it

1. Begin by standing with your feet shoulder-width apart, holding a dumbbell in your right hand. Bend your right elbow to 90 degrees, keeping your elbow at shoulder level, extended to your side and lower your forearm vertical to the floor.
2. Keep your elbow fixed at your side and slowly rotate your forearm upward, raising the dumbbell until your forearm is up vertical to the floor.
3. Slowly return the dumbbell to the starting position by rotating your forearm down. Repeat for the desired number of repetitions, then switch to the left arm and repeat.

Form tips

• Use a lightweight dumbbell to avoid strain and maintain proper form.
• Focus on a slow and controlled movement to engage the rotator cuff muscles effectively.
• Avoid using momentum; ensure the movement is controlled by your shoulder muscles.