Exercise library · Rotator cuff
Dumbbell External Rotation
The Dumbbell External Rotation is a dumbbell exercise that targets the rotator cuff, with the shoulders assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Rotator cuff
- Also works
- Shoulders
- Equipment
- Dumbbell
- Body part
- Shoulders
Step by step
- Lie on your side or stand with your elbow bent at 90 degrees and a dumbbell in one hand.
- Keep your upper arm close to your body and engage your core.
- Rotate the dumbbell outward, away from your body, while keeping the elbow stationary.
- Slowly return the dumbbell to the starting position.
- Maintain controlled movement and avoid swinging.
- Keep your core engaged and posture stable throughout the exercise.
- Repeat for the desired number of repetitions and switch sides.
Related exercises
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One of 800 exercises in Bravel
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