How to Do Dumbbell Horizontal External Shoulder Rotation: Muscles Worked & Proper Form

Muscles Worked in Dumbbell Horizontal External Shoulder Rotations

Primary muscles worked:

• Rotator Cuff (posterior)

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.

Commentary

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.