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Intermediate
Dumbbell Upright Shoulder External Rotation
3 steps Updated 29/08/2026
Dumbbell Upright Shoulder External Rotation is a free weights exercise targeting Rotator Cuff (Subscapularis) using Dumbbells.
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How to perform it
- 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.
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Last updated: 29/08/2026
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Dumbbell Upright Shoulder External Rotation
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