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FITLOOP

StrengthBeginner

External Rotation - Dumbbell

Equipment:Dumbbell
Type:Isolation
Force:Pull

Muscles Targeted

Primary

Shoulders

Secondary

Traps, Forearms

How to Perform

  1. 1

    Lie on side on bench/floor, support head.

  2. 2

    Hold light dumbbell in top hand.

  3. 3

    Bend elbow 90 degrees, keep upper arm tucked against side.

  4. 4

    Start forearm parallel to floor, pointing down.

  5. 5

    Exhale, rotate forearm upward/outward using shoulder.

  6. 6

    Keep elbow fixed at side.

  7. 7

    Lift until forearm perpendicular to floor.

  8. 8

    Pause.

  9. 9

    Inhale, slowly lower back to start.

  10. 10

    Repeat reps, switch sides.