Animated GIF · Available via API
gif_boxDumbbell Upright Shoulder External Rotation
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
compound
Cal/min
6.1
Force
push
Dumbbell Upright Shoulder External Rotation is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Rotator Cuff and Trapezius.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.
grid_view More Shoulders Exercises
Use this data in your app
Access Dumbbell Upright Shoulder External Rotation and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Shoulders exercises