Beginner
DUMBBELL UPRIGHT SHOULDER EXTERNAL ROTATION
Shoulders
Body Part
Delts
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
2
Step:2 Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
3
Step:3 Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
4
Step:4 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
