deltsdumbbell
dumbbell upright shoulder external rotation
dumbbell upright shoulder external rotation is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
Step 2. Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
Step 3. Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
Step 4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
Muscles & body parts
Primary muscles
delts
Secondary muscles
rotator cufftrapezius
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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