Exercise library · Rotator cuff
Dumbbell Upright Shoulder External Rotation
The Dumbbell Upright Shoulder 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
- Stand upright holding a dumbbell in each hand with elbows bent at 90 degrees and tucked close to your sides.
- Engage your core and keep your back straight.
- Rotate your forearms outward while keeping elbows close to your torso.
- Slowly return the dumbbells to the starting position.
- Maintain controlled movements and avoid swinging your arms.
- Keep core engaged and steady breathing throughout.
- Repeat for the desired number of repetitions.
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