Dumbbell Upright Shoulder External Rotation

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Learn how to do the Dumbbell Upright Shoulder External Rotation with proper form and technique. This dumbbell exercise primarily targets your Delts, with secondary emphasis on Rotator Cuff, Trapezius.

Dumbbell Upright Shoulder External Rotation exercise demonstration showing proper form

How to Do the Dumbbell Upright Shoulder External Rotation

Follow these steps to perform the Dumbbell Upright Shoulder External Rotation with correct form:

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

Dumbbell Upright Shoulder External Rotation Muscles Worked

Primary

delts

Secondary

rotator cufftrapezius

Exercise Details

Equipment
dumbbell
Body Part
shoulders
Category
Extended

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