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Shoulders · Dumbbell
Dumbbell Upright Shoulder External Rotatio
Dumbbell Upright Shoulder External Rotatio is an intermediate isolation strength exercise that works the delts (shoulders), with the 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
- Shoulders · Deltoids
How to do Dumbbell Upright Shoulder External Rotatio
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in your right hand. Bend your right elbow to 90 degrees, keeping your elbow at shoulder level, extended to your side and lower your forearm vertical to the floor.
- Keep your elbow fixed at your side and slowly rotate your forearm upward, raising the dumbbell until your forearm is up vertical to the floor.
- Slowly return the dumbbell to the starting position by rotating your forearm down. Repeat for the desired number of repetitions, then switch to the left arm and repeat.
Form tips
- Use a lightweight dumbbell to avoid strain and maintain proper form.
- Focus on a slow and controlled movement to engage the rotator cuff muscles effectively.
- Avoid using momentum; ensure the movement is controlled by your shoulder muscles.
Dumbbell Upright Shoulder External Rotatio alternatives
More delts exercises
Dumbbell Upright Shoulder External Rotatio FAQ
What muscles does Dumbbell Upright Shoulder External Rotatio work?
Dumbbell Upright Shoulder External Rotatio mainly works the delts in the shoulders (Subscapularis). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Upright Shoulder External Rotatio?
You need a dumbbell.
How many sets and reps of Dumbbell Upright Shoulder External Rotatio 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 Upright Shoulder External Rotatio good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Upright Shoulder External Rotatio 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 Upright Shoulder External Rotatio?
Other exercises for the delts include Lying Bench External Shoulder Rotation, Shoulder Extension, Kettlebell Shoulder Extension and Resistance Band Shoulder Adduction.
For developers
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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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