Strength

Dumbbell External Rotation

Build strength in your shoulder muscles with the Dumbbell External Rotation exercise. Focusing on the rotator cuff, it aids in improving shoulder stability, mobility and may help prevent injuries. Involves performing a rotational motion by lifting a dumbbell to the side.
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Dumbbell External Rotation instructions
Step-by-step instructions
1
Hold a dumbbell in your right hand and stand straight with your feet shoulder-width apart.
2
Bend your right elbow at a 90-degree angle and tuck it into your side.
3
Slowly rotate your forearm outward, as far as comfortable, keeping your elbow tucked into your side.
4
Hold this position for a moment before slowly rotating your forearm back to the starting position.
5
Switch arms and repeat for the programmed number of reps. Remember not to strain your wrists and to keep your elbow close to your body.
Hold a dumbbell in your right hand and stand straight with your feet shoulder-width apart.
Bend your right elbow at a 90-degree angle and tuck it into your side.
Slowly rotate your forearm outward, as far as comfortable, keeping your elbow tucked into your side.
Hold this position for a moment before slowly rotating your forearm back to the starting position.
Switch arms and repeat for the programmed number of reps. Remember not to strain your wrists and to keep your elbow close to your body.
Equipment needed
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Bosu
Box
Cables
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Dumbbell
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Kettlebell
Ladder
Machine
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Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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