External Rotation
This shoulder exercise mainly works your shoulders, with help from your serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do External Rotation
Stand holding dumbbells in both hands, elbows bent at 90 degrees and close to your sides. Rotate both forearms outward, keeping elbows pinned to your sides.
Common mistakes
Avoid letting elbows drift away from the body. Ensure smooth, controlled movements. Refrain from over-rotating the shoulders.
Breathing
Inhale when returning arms to center; exhale during the outward rotation.
Muscles worked
Primary Muscles
Shoulders
Secondary Muscles
Serratus Anterior
Tertiary Muscles
Traps, Chest, Latissimus Dorsi
