Standing External Rotation: How-to, Tips & More
The Standing 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 Standing External Rotation
- Raise one arm out to the side with your elbow bent at 90 degrees, hand pointing forward.
- Rotate your forearm up until your hand points to the ceiling.
- Keep your elbow at shoulder height.
- Lower slowly, then switch sides after the set.
Standing External Rotation tips
- Start with a very light dumbbell.
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
Standing 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 Standing External Rotation work?
The Standing 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 Standing External Rotation good for beginners?
Yes. The Standing 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 Standing External Rotation?
You need dumbbells.
Add Standing External Rotation to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon