External Rotation (Dumbbell)
The Dumbbell External Rotation is a foundational shoulder isolation exercise designed to strengthen the rotator cuff muscles and improve joint stability. By rotating the forearm outward while keeping the elbow pinned, you target the smaller stabilizers essential for healthy overhead movement and posture.
Since rotator cuff isolation relies on precision rather than heavy loading, the AI analyzes your RPE to ensure you aren't compensating with larger muscle groups by lifting too heavy. If you've logged shoulder pain during bench presses in the past, the app remembers this association and prioritizes this exercise to improve your joint integrity. Additionally, by monitoring your recovery via HRV and sleep data, the AI can prescribe this low-impact movement on active recovery days to maintain mobility without taxing your central nervous system.
Form Cues
- Lie on your side with your elbow bent at 90 degrees and tucked firmly against your ribs
- Keep your wrist neutral and straight throughout the entire range of motion
- Rotate your forearm upward until it is just past perpendicular to the floor
- Squeeze your shoulder blade back and down at the top of the movement
- Lower the weight slowly with a 2-3 second count to maximize stability
- Don't let your elbow lift off your side or torso during the rotation
- Don't roll your body backward to help lift the weight
- Don't use momentum or jerk the weight up quickly
- Don't curl your wrist; keep the movement strictly in the shoulder joint
Common Mistakes
- Using a weight that is too heavy
- Flaring the elbow away from the body
- Rotating the torso instead of the shoulder
- rushing the eccentric (lowering) phase
- Curling the wrist to fake range of motion
Muscles Worked
This exercise primarily targets the infraspinatus and teres minor, two critical muscles of the rotator cuff responsible for external rotation and joint stability. While the posterior deltoid assists in the movement, the main goal is to strengthen the deep stabilizers that protect your shoulder during heavier pressing and pulling exercises.
Primary
Secondary
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