Dumbbell External Rotation is a beginner isolation pull using dumbbell. It loads Shoulders.
Muscles worked
- Primary: Shoulders
- Secondary: Forearms
Setup
- Set dumbbell so the target joint can move and nothing else has to.
How to do it
- Take Shoulders through a full range. Pause where it is hardest.
- Return under control.
Coaching cues
- Own the stretch and the squeeze.
Common mistakes
- Turning it into a compound swing. Cut the load; slow the eccentric.
Related lifts
- Arnold Press Shoulders
- Barbell Front Raise Shoulders
- Barbell Push Press Shoulders
- Barbell Upright Row Shoulders
- Barbell Z Press Shoulders
- Behind the Back Barbell Overhead Press Shoulders
MyCoach programs the Dumbbell External Rotation into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
Get FitSync free