External Rotation
The External Rotation is an isolation strength exercise performed with dumbbells. It primarily targets the shoulders. Suitable for beginners.
Primary Muscles
Level
beginnerMechanic
isolationEquipment
dumbbellCategory
strength
Instructions
- Lie on your side with your top arm bent at 90 degrees, elbow resting on your hip.
- Hold a light dumbbell in your top hand with your forearm across your stomach.
- Keeping your elbow pinned to your side, rotate your forearm upward.
- Raise the weight until your forearm points toward the ceiling.
- Lower slowly and repeat. This strengthens the rotator cuff muscles.