Dumbbell External Rotation
Gym Exercise Card
Equipment
The Dumbbell External Rotation is an exercise designed to strengthen the rotator cuff muscles, particularly focusing on the infraspinatus and teres minor. It enhances shoulder stability and can help prevent injuries by improving the external rotation strength of the shoulder joint.
How to do it
- Stand upright, holding a dumbbell in one hand at waist level.
- Keep your elbow bent at 90 degrees and tucked to your side.
- Rotate your forearm outward, keeping your elbow in place.
- Pause briefly at the end of the movement.
- Slowly return to the starting position and repeat.
Muscles worked
Primary Infraspinatus Teres Minor
Secondary Deltoid Posterior Rhomboids
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.