External Rotation (Dumbbell)
Trains the shoulders. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the External Rotation (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a shoulders exercise that is, there are 11 on the Shoulders page.
Muscles worked
What External Rotation (Dumbbell) trains
Technique
How to do the External Rotation (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Rest your other hand on your hip.
- Tuck your working elbow against your side, bent at 90 degrees, with your forearm across the front of your body.
- Keeping your elbow fixed at your side, rotate your forearm outward until it points out to the side.
- Rotate slowly back to the start. Repeat for the desired number of repetitions, then switch arms.
Form cues
Getting it right
- Use a light weight: the small rotator cuff muscles do this work and tire quickly.
- Keep your elbow against your side; a rolled towel under it helps.
- Keep your wrist straight and turn only your forearm, not your torso.
- Move slowly in both directions.
Substitutes
Swap External Rotation (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the External Rotation (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.