Dumbbell Horizontal External Shoulder Rotation: Muscles Worked & Technique

Dumbbell Horizontal External Shoulder Rotation exercise technique

Muscles Worked in Dumbbell Horizontal External Shoulder Rotations

Muscles worked in dumbbell shoulder external rotation

Primary muscles worked:

How to Do Dumbbell Horizontal External Shoulder Rotations

  1. Stand sideways to a barbell, set slightly below your shoulder height, so that your upper arm is horizontal when you are resting it on the bar.
  2. Hold a dumbbell in your hand, and bend your elbow to 90 degrees.
  3. Rotate your arm externally (upwards) against the direction of resistance, as far as possible.
  4. Reverse the movement, and repeat for reps.


External rotations train your posterior rotator cuff muscles, mainly infraspinatus and teres minor.

By placing your upper arm out to your side, you train the teres minor and infraspinatus at a slightly longer muscle length compared to lying external rotations.

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