Dumbbell External Rotation
Expert Advice
Perform the movement slowly and with control, focusing on the rotation from the shoulder joint without moving the rest of your arm.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Bend your elbow to a 90-degree angle and keep your upper arm close to your side.
- Rotate your forearm outwards, keeping your elbow fixed at your side.
- Return to the starting position with control.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell External Rotation primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell External Rotation work?
Dumbbell External Rotation primarily targets the Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell External Rotation?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell External Rotation suitable for beginners?
Yes, Dumbbell External Rotation is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
