Step by step instructions, muscle activation and variants for the Dumbbell External Rotation.
The Dumbbell External Rotation is an isolation exercise targeting the rotator cuff muscles, particularly the infraspinatus and teres minor at the rear of the shoulder. It is commonly used for shoulder health, injury prevention, and rehabilitation, as well as improving stability in pressing and throwing movements.
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The Dumbbell External Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.