Dumbbell Horizontal External Shoulder Rotation

Dumbbell Horizontal External Shoulder Rotation

Muscles Worked

Muscles worked by dumbbell shoulder external rotation



  • 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.
  • Hold a dumbbell in your hand, and bend your elbow to 90 degrees.
  • Rotate your arm externally (upwards) against the direction of resistance, as far as possible.
  • 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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Text and graphics from the StrengthLog app.