Videos
Instructions
- Stand upright holding a dumbbell in each hand with elbows bent at 90 degrees and raised to shoulder height.
- Rotate your forearms upward by pivoting at the elbow, keeping the upper arms parallel to the ground.
- Pause briefly at the top of the rotation without shifting your torso.
- Slowly return to the starting position with control.
- Repeat for the desired number of repetitions on each side.
Technical Tips
- Keep elbows fixed at shoulder level throughout the movement.
- Avoid arching the back or compensating with momentum.
- Use light weights to prioritize proper muscle engagement and control.
Breathing Tips
- Inhale in the starting position.
- Exhale as you rotate the arms upward.
- Inhale again while returning to the starting position.
Medical restrictions
- Rotator cuff injuries
- Shoulder impingement syndrome
- Recent shoulder dislocation
External shoulder rotations are a foundational exercise aimed at strengthening the rotator cuff and enhancing shoulder stability. This movement targets the muscles responsible for external rotation of the glenohumeral joint, particularly the posterior deltoid and the infraspinatus. Ideal for rehabilitation, injury prevention, and shoulder mobility improvement, it is commonly used in fitness, bodybuilding, and athletic conditioning programs. Executed with light dumbbells, the exercise emphasizes control, posture, and precision over heavy loads. Proper technique helps counteract muscular imbalances, reduces the risk of shoulder injuries, and supports healthy overhead movement patterns. This makes it especially beneficial for individuals involved in throwing sports or repetitive upper-body tasks. When included regularly in a training routine, external shoulder rotations promote joint health and contribute to long-term shoulder integrity and performance.
What muscles do external shoulder rotations work?
External shoulder rotations primarily work the shoulders, especially the rear deltoid, and engage the rotator cuff muscles for shoulder stability.
Should I use heavy weights for external shoulder rotations?
No, it's recommended to use light weights for external shoulder rotations to maintain control and properly activate the target muscles without compensation or joint strain.
Are external shoulder rotations good for shoulder injuries?
Yes, external shoulder rotations are often used in rehabilitation protocols to strengthen the rotator cuff and improve shoulder joint stability when done with correct form and under professional guidance.
Can I do external shoulder rotations without equipment?
Yes, resistance bands or even bodyweight resistance can be used for external shoulder rotations if dumbbells are not available.
How often should I do external shoulder rotations?
For shoulder health and stability, performing external shoulder rotations 2–3 times per week is generally effective, especially as part of a warm-up or accessory routine.