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Technique

  1. Hold one Dumbbell in each hand with an overhand grip.
  2. Lift the elbows up and to the sides, raising the weights toward the chest.
  3. Rotate your forearms and extend the weights overhead.
  4. Lower the weights back to the starting position.

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Form tips

  • Do not arch the back.
  • Maintain a stable stance with feet shoulder-width apart throughout the exercise.
  • Keep the elbows elevated and in line with the shoulders during the lift.
  • Focus on controlled movements, avoiding momentum or jerking motions.
Logging: Total weight used.
Risks
  • Elbows out is a less stable position for the shoulder, so avoid using excessive weight to prevent strain.

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Muscles

Strength

Primary

  • Rotator cuff

Secondary

  • Shoulders
  • Infraspinatus
  • Teres minor

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Equipment

Dumbbell
Dumbbell

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Appears in

Other disciplines
Joint movements
Shoulderexternal rotation
trains stretches

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Variations

e13e

Barbell cuban press

Novice
e0aj

Side-lying shoulder external rotation

Beginner
e0nz

Sitting shoulder external rotation side

Beginner
e0nx

Sitting shoulder external rotation front

Beginner
e0ny

Sitting shoulder external rotation diagonal

Beginner
e0aw

Band shoulder external rotation

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.