Male model ex_UFFFAM

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Shoulders · Dumbbell

Dumbbell External Rotation

intermediatestrength

Dumbbell External Rotation is an intermediate isolation strength exercise that works the delts (shoulders), with the rear shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Rotator Cuff · Subscapularis

Secondary muscles

Rear Shoulders · Posterior Deltoids

How to do Dumbbell External Rotation

Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Keep your opposite hand behind your back for support.
Start with your working arm bent at a 90-degree angle, elbow close to your side, forearm parallel to the floor facing forward with the dumbbell held in a neutral position.
Rotate your forearm outward, keeping your elbow fixed in place, until your palm faces forward.
Slowly return to the starting position, bringing your forearm back to starting position. Repeat for the desired number of repetitions, then switch arms.

Form tips

Keep your wrist straight and aligned with your forearm to avoid strain.
Avoid rotating your torso; focus on moving just your forearm.
Perform the exercise in front of a mirror to ensure proper form and alignment.

Dumbbell External Rotation alternatives

Resistance Band Standing External Rotation

Delts · beginner

Lying Bench External Shoulder Rotation

Delts · beginner

Palm Up Palm Down Rotation

Delts · intermediate

Arms Lateral Raise and Rotation Up

Delts · intermediate

More delts exercises

Dumbbell Upright Shoulder External Rotation

Delts · intermediate

Dumbbell Lying External Shoulder Rotation

Delts · beginner

Dumbbell External Rotatio

Delts · intermediate

Dumbbell Upright Shoulder External Rotatio

Delts · intermediate

Upward Rotation Bent Arms

Delts · intermediate

Lying Bench Internal Rotation Stretch

Delts · beginner

Cable One Arm Front Raise

Delts · beginner

Cable Lateral Raises

Delts · beginner

Dumbbell External Rotation FAQ

What muscles does Dumbbell External Rotation work?

Dumbbell External Rotation mainly works the delts in the shoulders (Subscapularis). The rear shoulders work as secondary muscles.

What equipment do you need for Dumbbell External Rotation?

You need a dumbbell.

How many sets and reps of Dumbbell External Rotation should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell External Rotation good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell External Rotation burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell External Rotation?

Other exercises for the delts include Resistance Band Standing External Rotation, Lying Bench External Shoulder Rotation, Palm Up Palm Down Rotation and Arms Lateral Raise and Rotation Up.

For developers

Use Dumbbell External Rotation in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_UFFFAM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_UFFFAM",
  "name": "Dumbbell External Rotation",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_UFFFAM/mp4-720.mp4?…",
    "poster": "https://…/ex_UFFFAM/poster.jpg?…"
  }
}