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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Upright Shoulder External Rotation

The dumbbell upright shoulder external rotation is an exercise that targets the deltoids and also engages the rotator cuff and trapezius muscles. It involves raising the arms to shoulder height and externally rotating the shoulders while holding dumbbells.

Dumbbell Upright Shoulder External Rotation demonstration
Primary muscle
Shoulders
Also works
Rotator cuff and Trapezius
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Upright Shoulder External Rotation, step by step

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
  2. Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
  3. Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Upright Shoulder External Rotation works your shoulders as the main mover, with help from your rotator cuff and trapezius.

Track Dumbbell Upright Shoulder External Rotation in SPLYT

Dumbbell Upright Shoulder External Rotation is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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