Dumbbell Upright Shoulder External Rotation

Classification

Instructions

Preparation

Stand or sit with dumbbell positioned out to side of head; bend elbow, shoulder height with dumbbell above elbow.

Execution

Lower dumbbell forward by rotating shoulder. Return and repeat. Continue with opposite arm.

Comments

Throughout movement, keep bent elbow (approximately 90°) out to side, shoulder height.

Muscles

Target

• Teres Minor

Synergists

• Infraspinatus
• Deltoid, Posterior
• Supraspinatus

Stabilizers

• Deltoid, Lateral
• Deltoid, Anterior
• Trapezius, Upper
• Trapezius, Middle
• Trapezius, Lower
• Serratus Anterior
• Wrist Extensors