TETSUDumbbell Upright Shoulder External Rotation
The Dumbbell Upright Shoulder External Rotation is a dumbbell exercise for the shoulders that primarily targets the delts, with the rotator cuff and trapezius assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Upright Shoulder External Rotation
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
- Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Upright Shoulder External Rotation work?
The Dumbbell Upright Shoulder External Rotation primarily targets the delts. The rotator cuff and trapezius work as supporting muscles.
What equipment do I need for the Dumbbell Upright Shoulder External Rotation?
You need a dumbbell to perform the Dumbbell Upright Shoulder External Rotation.
How many sets and reps of the Dumbbell Upright Shoulder External Rotation should I do?
Do 2 to 3 sets of 10 to 15 slow, controlled reps per side of the Dumbbell Upright Shoulder External Rotation, typically as part of a warm-up. Range of motion matters more than speed or load.
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