Single Arm Dumbbell Upright Shoulder External Rotation
Intermediate
Also known as: Single-Arm Dumbbell 90/90 External Rotation
Expert Advice
Resistance is greatest when your forearm is horizontal. Move smoothly through that point rather than swinging the dumbbell upward.
How-to-do Steps
- Stand with your feet hip-width apart, holding one dumbbell in your working hand.
- Raise your working upper arm sideways near shoulder height, bending your elbow to 90 degrees.
- Start with your forearm angled downward, keeping your shoulder in a comfortable range.
- Rotate your forearm upward above your elbow while keeping your upper arm in place.
- Slowly reverse the rotation, returning your forearm to the starting position.
- Complete the prescribed repetitions on this side, then switch arms and repeat.
Common Mistakes
- Shoulder shrugs toward your earFix: keep your neck relaxed and shoulder away from your ear.
- Wrist bends backwardFix: keep your knuckles aligned with your forearm.
Coach Cues
Keep your elbow stillRotate without swingingKeep your wrist straight
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Dumbbell Upright Shoulder External Rotation primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Dumbbell
Exercise Type
Strength
Why Level 3?
Intermediate
Requires controlled shoulder rotation while maintaining an unsupported, elevated upper arm.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Dumbbell Upright Shoulder External Rotation work?
Single Arm Dumbbell Upright Shoulder External Rotation primarily targets the Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Single Arm Dumbbell Upright Shoulder External Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Arm Dumbbell Upright Shoulder External Rotation suitable for beginners?
Single Arm Dumbbell Upright Shoulder External Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Arm Dumbbell Upright Shoulder External Rotation?
Shoulder shrugs toward your ear: keep your neck relaxed and shoulder away from your ear. Wrist bends backward: keep your knuckles aligned with your forearm.
