Dumbbell Upright Shoulder External Rotation

Dumbbell Upright Shoulder External Rotation

The Dumbbell Upright Shoulder External Rotation is an effective exercise that targets the shoulder muscles and helps improve shoulder stability and mobility. This exercise specifically targets the rotator cuff muscles, which play a crucial role in maintaining proper shoulder function and preventing injuries. To perform the Dumbbell Upright Shoulder External Rotation, you will need a pair of dumbbells and a flat bench or chair. Start by sitting on the bench or chair with your feet flat on the ground and a dumbbell in each hand. Hold the dumbbells in a neutral grip position, with your palms facing each other and your elbows bent at a 90-degree angle. Next, brace your core and keep your back straight throughout the exercise. Begin by slowly rotating your shoulders externally, moving your arms away from your body and out to the sides. Focus on engaging the muscles in the back of your shoulders as you perform the movement. Keep your elbows tucked in and your upper arms parallel to the ground. Hold the peak contraction for a moment, ensuring that your shoulders are fully externally rotated, before slowly returning to the starting position. It's important to maintain control and avoid using momentum or swinging the weights. Incorporating the Dumbbell Upright Shoulder External Rotation into your workout routine can help strengthen the rotator cuff muscles, improve shoulder stability, and enhance overall shoulder health. Remember to start with light weights and gradually increase the load as you become more comfortable and confident with the exercise. As always, proper form and technique are key to maximize the benefits and minimize the risk of injury.


  • Stand tall with a dumbbell in one hand, your arm extended straight down by your side, and your palm facing inward.
  • Keeping your elbow tucked at your side and your upper arm stationary, slowly rotate your forearm outwards until it is parallel to the ground.
  • Hold for a brief pause at the top of the movement and feel the contraction in your shoulder muscles.
  • Slowly lower the dumbbell back to the starting position, maintaining control and tension throughout the exercise.
  • Repeat for the desired number of repetitions.
  • Switch sides and repeat the exercise with the opposite arm.

Tips & Tricks

  • Use a weight that allows you to maintain proper form and technique throughout the exercise.
  • Engage your core and maintain a neutral spine throughout the movement.
  • Start with a light weight and gradually increase the load as you become stronger and more comfortable with the exercise.
  • Focus on slow and controlled movements, emphasizing the contraction of the shoulder muscles.
  • Keep your elbow at a 90-degree angle throughout the exercise.
  • Avoid shrugging your shoulders or using momentum to lift the weight.
  • Ensure that your shoulder is stabilized and not sinking or rolling forward during the exercise.
  • Listen to your body and stop if you feel any pain or discomfort.
  • Consult with a fitness professional to ensure proper form and technique before attempting this exercise.
  • Incorporate a variety of shoulder exercises into your workout routine for overall shoulder strength and stability.


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