Dumbbell Bent Over External Rotation

Muscles worked

Setup

1. Hold a light dumbbell in one hand and stand with feet shoulder-width apart.
2. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and core engaged.
3. Support your non-working arm on your thigh or a bench for stability.
4. Position the working arm so the upper arm is parallel to the floor and the elbow is bent at a 90-degree angle, with the forearm hanging vertically.

How to do it

1. Rotate your forearm upward by pivoting at the shoulder until the forearm is parallel to the floor, keeping the elbow fixed in space.
2. Exhale as you reach the top of the rotation and squeeze the back of the shoulder.
3. Inhale as you slowly lower the dumbbell back to the starting vertical position with a controlled 2-second eccentric phase.
4. Complete all reps on one side before switching to the other arm.

Form checklist

• Maintain a strict 90-degree bend in the elbow throughout the entire set.
• Keep the upper arm (humerus) stationary and parallel to the ground; do not let the elbow drop.
• Avoid rotating the torso or using momentum to swing the weight up.
• Keep the shoulder blade retracted and depressed to prevent the trap from overcompensating.

Pro tips

• Imagine a rod running through your upper arm from the shoulder to the elbow; rotate strictly around that axis.
• Focus on the mind-muscle connection with the back of the shoulder rather than just moving the weight.
• Use a lighter weight than you think you need; the rotator cuff muscles are small and easily overpowered by larger muscle groups.

Make it harder

• Add a 3-second isometric hold at the peak of the rotation to maximize muscle fiber recruitment.
• Perform the movement while lying prone on an incline bench to increase the range of motion and remove core stability assistance.

Frequently asked

What muscles does the dumbbell bent over external rotation work?

The dumbbell bent over external rotation primarily targets the deltoids, and also works the rhomboids and rotator cuff as secondary muscles.

What equipment do you need for the dumbbell bent over external rotation?

The dumbbell bent over external rotation uses dumbbell.

Is the dumbbell bent over external rotation good for beginners?

The dumbbell bent over external rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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