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Dumbbell External Rotation

Dumbbell External Rotation

The dumbbell external rotation is an effective exercise that targets the muscles of the shoulders, particularly the rotator cuff muscles. It is a simple yet potent movement that helps to strengthen and stabilize the shoulder joint, improve posture, and prevent injuries. To perform the dumbbell external rotation, you will need a dumbbell and a chair or bench. Begin by sitting on the edge of the chair with a dumbbell in one hand. Place your forearm on your thigh, allowing your hand and the dumbbell to hang off the side. Start the exercise by keeping your elbow bent at a 90-degree angle and close to your side. Then, slowly rotate your arm outward, away from your body, until your forearm is parallel to the ground. Focus on engaging the muscles around the shoulder during the movement. It is crucial to maintain a controlled and smooth motion. Avoid swinging or using momentum to lift the weight. Aim for two to three sets of 10-15 repetitions per arm, ensuring that you are using a weight that challenges you without compromising form. Including the dumbbell external rotation in your workout routine can play a crucial role in strengthening your shoulders, improving your posture, and supporting overall upper body strength. Always remember to start with a weight that you are comfortable with and gradually progress as your strength increases.


  • Stand upright with a dumbbell in one hand and your elbow bent at a 90-degree angle, tucked into your side.
  • Keeping your elbow stationary, slowly rotate your forearm and hand away from your body. Your upper arm should stay still throughout the movement.
  • Continue rotating until your forearm is parallel to the floor or until you feel a stretch in your shoulder.
  • Hold the position for a brief pause, then slowly return to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch to the other arm.
  • Remember to keep your core engaged and maintain proper posture throughout the exercise.
  • Choose an appropriate weight that challenges your muscles without compromising your form.
  • Perform the exercise in a slow and controlled manner to ensure proper muscle activation.
  • If you feel any pain or discomfort, stop the exercise and consult with a fitness professional.

Tips & Tricks

  • Start with light weights and focus on proper form
  • Engage your shoulder muscles by stabilizing your core
  • Keep your elbows close to your body throughout the movement
  • Squeeze your shoulder blades together at the end of the rotation
  • Control the weight on the way down to build strength
  • Avoid using momentum or swinging your arms
  • Progressively increase the weight as you get stronger
  • Perform the exercise in a slow and controlled manner
  • Listen to your body and stop if you feel any pain or discomfort
  • Seek guidance from a fitness professional if you are new to this exercise

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