How to Do Dumbbell External Rotation

Dumbbell External Rotation 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 Rotation

  1. 01Sit on a bench or stand with one arm bent at 90 degrees and the elbow tucked into your side.
  2. 02Hold the dumbbell with a neutral grip so your forearm is across your stomach.
  3. 03Rotate the hand away from the midline by pivoting at the shoulder joint while keeping the humerus vertical.
  4. 04Stop the rotation once the forearm is pointing directly forward or slightly outward.
  5. 05Return the weight to the starting position across the torso under control.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell External Rotation

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 and the forearm parallel to the floor to prevent the shoulder from rolling forward.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell External Rotation questions

What muscles does Dumbbell External Rotation work?

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

How do you do Dumbbell External Rotation correctly?

Sit on a bench or stand with one arm bent at 90 degrees and the elbow tucked into your side. Hold the dumbbell with a neutral grip so your forearm is across your stomach. Rotate the hand away from the midline by pivoting at the shoulder joint while keeping the humerus vertical. Stop the rotation once the forearm is pointing directly forward or slightly outward. Return the weight to the starting position across the torso under control.

What is the A90 coach tip for Dumbbell External Rotation?

Keep the elbow pinned to the ribs and the forearm parallel to the floor to prevent the shoulder from rolling forward.

Is Dumbbell External Rotation suitable for beginners?

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

What equipment do you need for Dumbbell External Rotation?

Dumbbell External Rotation uses dumbbell.

A90 Intelligence

Put this into a real plan.

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

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