90/90 Dumbbell External Rotation

Body region

• Shoulders

Muscles

Main

• Infraspinatus
• Teres Minor

Helps

• Deltoid
• Supraspinatus

Holds

• Serratus Anterior
• Trapezius

Equipment

• Dumbbells

Technique

1. Holding a light dumbbell, lift the elbow sideways until the upper arm is level with the shoulder.
2. Bend the elbow to 90 degrees with the forearm pointing forward, parallel to the floor.
3. Rotate the forearm up until it points to the ceiling, keeping the upper arm still.
4. Lower the forearm back to horizontal slowly.

Cues

• Keep the elbow at shoulder height and bent at a right angle.
• Use a weight you can control for slow, smooth reps.
• Stay in a comfortable range; stop before the shoulder pinches.

Common mistakes

• Letting the elbow drop as the forearm rotates.
• Arching the lower back to lift the weight.
• Going too heavy for a small rotator cuff muscle.

Alternatives

• Side-Lying Dumbbell External Rotation
• Cable External Rotation
• Cuban Press