Dumbbell External Shoulder Rotation

Cable shoulder external rotations target the muscles that rotate the upper arms outward. In addition to the posterior head of the deltoids themselves, these include the supraspinatus, infraspinatus, and teres minor.

This makes it an exercise that focuses more on mobility, injury prevention, and rehabilitation.

Execution: Lying dumbbell shoulder external rotation

1
Keep your elbow in the same place (against your body) while rotating your hand forward and upward. Keep the shoulder itself down.
2
Return your hand forward and downward until you almost lose the tension.

Lying dumbbell shoulder external rotation

Muscles involved:

Shoulder joint:

Deltoid (especially posterior)
Rotator cuff (supraspinatus, infraspinatus, and the

teres minor)

Levator scapulae

Preparation: Lying dumbbell shoulder external rotation

Lie on your side on a mat or bench.

Hold a (relatively light) dumbbell in your upper hand.
Keep your upper arm alongside your torso.
Let your hand and forearm cross in front of your upper abdomen so that they point downward.

Lying dumbbell shoulder external rotation technique

The shoulder external rotation focuses on the smaller, stabilizing muscles around the shoulder joint. These muscles stabilize the shoulder joint and also provide rotation.

The purpose of the exercise is therefore not to build large shoulders, but primarily to prevent injuries and increase mobility. Accordingly, choose a weight aimed at these smaller muscles.