How to Do Dumbbell External Rotatio

Dumbbell External Rotatio is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell External Rotatio

  1. 01Stand or sit tall, holding a light dumbbell with your elbow tucked into your side at 90 degrees.
  2. 02Position the forearm across the belly so the dumbbell is in front of the opposite hip.
  3. 03Rotate the forearm away from the body while keeping the elbow stationary against the torso.
  4. 04Continue the rotation until the forearm is perpendicular to the body.
  5. 05Return the dumbbell slowly back to the starting position across the midline.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell External Rotatio

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbow pinned to the ribs throughout the movement to prevent the shoulder from shrugging.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell External Rotatio questions

What muscles does Dumbbell External Rotatio work?

Dumbbell External Rotatio is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell External Rotatio correctly?

Stand or sit tall, holding a light dumbbell with your elbow tucked into your side at 90 degrees. Position the forearm across the belly so the dumbbell is in front of the opposite hip. Rotate the forearm away from the body while keeping the elbow stationary against the torso. Continue the rotation until the forearm is perpendicular to the body. Return the dumbbell slowly back to the starting position across the midline.

What is the A90 coach tip for Dumbbell External Rotatio?

Keep the elbow pinned to the ribs throughout the movement to prevent the shoulder from shrugging.

Is Dumbbell External Rotatio suitable for beginners?

Dumbbell External Rotatio is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell External Rotatio?

Dumbbell External Rotatio uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell external rotatio into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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