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

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.

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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