Dumbbell External Rotation Exercise Guide
Exercise Profile
- Target
- Teres Minor
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Teres Minor
- Secondary Muscles
- Deltoid Posterior, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Dumbbell Shoulder External Rotation
How to: Dumbbell External Rotation
- Stand or sit with a dumbbell in one hand, your elbow bent at 90 degrees and close to your body.
- Rotating the arm, lift the dumbbell away from your body while keeping your elbow fixed.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired amount of repetitions.
Common Mistakes
- Allowing the elbow to drift away from the body.
- Using too much weight, leading to poor form.
Modifications
- Reduce the weight of the dumbbell for beginners.
- Perform the exercise sitting to provide more stability.
Tips
- Keep your elbow close to your body during the movement.
- Perform the exercise in a controlled manner to avoid injury.
Dumbbell External Rotation Alternatives
Tags
shoulders
rotation
strength
dumbbells
rehabilitation
muscle activation