Strengthen Shoulders with External Rotation

External Rotation

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Serratus Anterior

Tertiary Muscles

Traps, Chest, Latissimus Dorsi