Protected preview
Intermediate
Dumbbell External Rotation
4 steps Updated 29/08/2026
Dumbbell External Rotation is a free weights 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.
Continue from here
Exercises with a similar movement
3 Leg Chatarunga Pose
3 Leg Dog Pose
3-4 Sit-Up
4 Corners Curtsy
Last updated: 29/08/2026
Back to all exercises
Dumbbell External Rotation
Add it to your program
Build a program