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Intermediate
Dumbbell External Rotatio
4 steps Updated 29/08/2026
Dumbbell External Rotatio is a exercise targeting Rotator Cuff (Subscapularis) using Dumbbells.
Step by step
How to perform it
- 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.
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Last updated: 29/08/2026
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Dumbbell External Rotatio
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