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Technique

  1. Lie on your side and hold a light dumbbell in the top hand, palm facing down towards the floor.
  2. Keep the elbow of the top arm bent at 90 degrees and tucked into the side.
  3. Slowly lift the dumbbell upward, rotating your arm outward away from your body.
  4. Lower the dumbbell back to the starting position with control.

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Form tips

  • Maintain stability by keeping the rest of your body still throughout the movement.
  • Focus on isolating the shoulder, avoiding any unnecessary movement from the elbow or wrist.
  • Keep the shoulder blades down to avoid shrugging during the rotation.
Logging: Weight used on one side. Repetitions done on one side.
Risks
  • Start with a light weight to ensure proper form and avoid straining the shoulder.

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Muscles

Strength

Primary

  • Rotator cuff

Secondary

  • Shoulders
  • Infraspinatus
  • Teres minor

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Equipment

Kettlebell
Kettlebell
Dumbbell
Dumbbell

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Appears in

Other disciplines
Joint movements
Shoulderexternal rotation
trains stretches
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Sitting shoulder external rotation side

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Sitting shoulder external rotation diagonal

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Sitting shoulder external rotation front

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Barbell cuban press

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Dumbbell cuban press

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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.