Dumbbell Upright Shoulder External Rotation

Target muscle

Delts

Also works

Rotator cuff, trapezius

Equipment

Dumbbell

Body part

Shoulders

How to do the dumbbell upright shoulder external rotation

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
2. Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
3. Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The rotator cuff and trapezius work as secondary muscles. See all shoulder exercises or every dumbbell exercise.