Dumbbell Upright Shoulder External Rotation
Gym Exercise Card
Equipment
The Dumbbell Upright Shoulder External Rotation targets the rotator cuff muscles, particularly focusing on shoulder stability and external rotation. This exercise helps improve shoulder mobility and reduce the risk of injury by strengthening important stabilizing muscles.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell in one hand with palm facing inward.
- Bend the elbow at 90 degrees, keeping the elbow close to your body.
- Raise the dumbbell by rotating the shoulder, keeping the elbow stationary, until the forearm is parallel to the floor.
Muscles worked
Primary Infraspinatus Teres Minor
Secondary Deltoid Posterior Trapezius Upper Fibers
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