Dumbbell Standing Scapular External Rotation Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Shoulders
- Secondary Muscles
- Infraspinatus, Serratus Anterior, Trapezius Upper Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.3
How to: Dumbbell Standing Scapular External Rotation
- Stand with your feet shoulder-width apart holding a dumbbell in each hand at your sides.
- Bend your elbows at a 90-degree angle with your hands in front of your body.
- Externally rotate your shoulders by lifting your hands up and out to the sides while keeping your elbows stationary.
- Pause briefly at the top, then return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the elbows to flare out.
- Using momentum instead of controlled movement.
- Not engaging the core for stability.
Modifications
- Use lighter weights for better control.
- Perform the exercise seated for additional stability.
Tips
- Keep your elbows close to your body during the movement.
- Focus on squeezing your shoulder blades together at the top.
- Avoid using excessively heavy weights that compromise your form.
Dumbbell Standing Scapular External Rotation Alternatives
Tags
shoulders
strength
scapular stability
external rotation
back
dumbbell