# Standing Dumbbell External Rotation

A one-arm dumbbell shoulder exercise that rotates the upper arm outward with the elbow held at your side. Targets the rotator cuff muscles on the back of the shoulder.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-external-rotation/video/male.mp4
- HTML: https://seto.fit/exercises/standing-dumbbell-external-rotation/

## Muscles worked

- Infraspinatus: 9/10
- Teres minor: 8/10
- Rear delts: 5/10
- Biceps: 3/10
- Forearms: 3/10

## How to do the Standing Dumbbell External Rotation

1. Stand tall holding one dumbbell, elbow bent to 90 degrees at your side.
2. Start with your forearm across the front of your body.
3. Rotate your forearm out to the side, elbow staying at your side.
4. Slowly return across your body, then switch arms.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart, holding a light dumbbell in one hand.
2. Set your feet evenly, keep your torso upright, and hold the upper arm close to your side.
3. Bend the elbow to 90 degrees so the forearm lies across the front of your body.
4. Place your free hand on your hip and keep the dumbbell handle vertical.
5. Rotate the forearm outward until it points out to the side, keeping the elbow at your side.
6. Keep the elbow bent at 90 degrees and the wrist straight throughout.
7. Return the forearm across your body under control, then switch arms after the set.

## Common mistakes

- Letting the elbow drift away from your side
- Opening the elbow angle during the rotation
- Twisting the torso to finish the rotation
- Using torso swing for momentum
- Shrugging shoulders toward ears

## Form cues

- Keep upper arm still
- Elbow stays at your side
- Keep torso quiet
- Stand tall throughout
- Rotate slowly both ways

## How much to do

- **Strength**: 2–3 sets of 8–12 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth** (good fit): 2–3 sets of 12–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Standing Dumbbell External Rotation work?

Primary: Infraspinatus 9/10, Teres minor 8/10. Also works: Rear delts 5/10, Biceps 3/10, Forearms 3/10.

### When should I do the Standing Dumbbell External Rotation in a workout?

Warm-up. Done at the start to get the body ready. ≈ 7 min with rest.

### How many sets and reps of the Standing Dumbbell External Rotation?

Strength: 2–3 sets of 8–12 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 2–3 sets of 12–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

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