How to do the Dumbbell Upright Shoulder External Rotation
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.
Dumbbell Upright Shoulder External Rotation demonstration · © GymiaFit
Dumbbell Upright Shoulder External Rotation at a glance
- Primary muscles
- Delts
- Secondary muscles
- Rotator Cuff, Trapezius
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Upright Shoulder External Rotation step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- 2Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
- 3Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
- 4Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Upright Shoulder External Rotation — questions
What muscles does the Dumbbell Upright Shoulder External Rotation work?
The Dumbbell Upright Shoulder External Rotation primarily targets the Delts. It also recruits the Rotator Cuff, Trapezius as secondary movers.
What equipment do I need for the Dumbbell Upright Shoulder External Rotation?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Upright Shoulder External Rotation suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Upright Shoulder External Rotation?
Dumbbell Iron Cross, Dumbbell Lying External Shoulder Rotation, Dumbbell Lying One Arm Deltoid Rear train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Upright Shoulder External Rotation demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.