Bodyweight

External Rotation

External Rotation is a beneficial exercise for shoulder stability and strength. It targets the rotator cuffs, vital for shoulder health and injury prevention. Ideal for rehabilitation and essential for shoulder workouts.
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External Rotation instructions
Step-by-step instructions
1
Stand tall with a light dumbbell in one hand, your elbow bent at 90 degrees, and your forearm resting across your stomach.
2
Slowly rotate your forearm away from your body, keeping your elbow tight to your side.
3
The dumbbell should travel on a small semi-circle ending in a position where it's pointing straight ahead.
4
Pause briefly at the top before returning to the starting position.
5
Perform the planned number of repetitions before switching sides.
Stand tall with a light dumbbell in one hand, your elbow bent at 90 degrees, and your forearm resting across your stomach.
Slowly rotate your forearm away from your body, keeping your elbow tight to your side.
The dumbbell should travel on a small semi-circle ending in a position where it's pointing straight ahead.
Pause briefly at the top before returning to the starting position.
Perform the planned number of repetitions before switching sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
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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