Dumbbell Upright Shoulder External Rotation

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Shoulders

Muscle Activation

Back

80%

Deltoids

20%

Equipment

Dumbbell

Setup / Starting Position

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with your elbows bent at 90 degrees.

Exercise Position

Keeping your elbows tucked into your sides, externally rotate your shoulders to lift the Dumbbell away from your body.

Form & Performance

Lower the Dumbbell back down towards your sides, maintaining control throughout the movement.