Step by step instructions, muscle activation and variants for the Dumbbell Standing Scapular External Rotation.
A shoulder rehabilitation and mobility exercise using light dumbbells to strengthen the external rotators and improve scapular positioning. It targets the rotator cuff, rear deltoid, and scapular stabilizers while keeping the elbows fixed at the sides.
Common mistakes content is coming soon.
The Dumbbell Standing Scapular 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.