Strength

Single Kettlebell External Rotation

The Single Kettlebell External Rotation exercise strengthens shoulder muscles, particularly the rotator cuff. Ideal for rehabilitation and prevention of shoulder injuries, it enhances stability and balance.

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Single Kettlebell External Rotation instructions

Step-by-step instructions

Stand upright with your feet shoulder-width apart, holding a kettlebell in one hand.

Bend your elbow at 90 degrees and pull it close to your body.

Lower the kettlebell towards the opposite hip, controlling the descent.

Slowly rotate your arm back upwards, returning the kettlebell to the starting position. Remember to fully control the movement.

Repeat for the desired number of reps before switching sides.

Stand upright with your feet shoulder-width apart, holding a kettlebell in one hand.

Bend your elbow at 90 degrees and pull it close to your body.

Lower the kettlebell towards the opposite hip, controlling the descent.

Slowly rotate your arm back upwards, returning the kettlebell to the starting position. Remember to fully control the movement.

Repeat for the desired number of reps 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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