Dumbbell External Rotation: How-to, Tips & More
The Dumbbell External Rotation is a beginner isolation exercise for your shoulders. You do it with dumbbells, one side at a time. It is a good fit when your goal is general fitness.
Besides the shoulders, it also works your rear delts, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Rear delts
Secondary
How to do the Dumbbell External Rotation
- Stand holding a light dumbbell with your elbow bent at 90 degrees and tucked to your side.
- Rotate your forearm out away from your body.
- Keep your elbow pinned to your side.
- Return slowly, then switch sides after the set.
Dumbbell External Rotation tips
- A towel between elbow and ribs keeps the arm in place.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Dumbbell External Rotation alternatives
Arnold Press
Shoulders
Dumbbell Front Raise
Shoulders
Dumbbell Lateral Raise
Shoulders
Dumbbell Shoulder Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Frequently asked questions
What muscles does the Dumbbell External Rotation work?
The Dumbbell External Rotation mainly works your shoulders, with help from your rear delts.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell External Rotation good for beginners?
Yes. The Dumbbell External Rotation is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell External Rotation?
You need dumbbells.
Add Dumbbell External Rotation to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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