External Rotation

Shoulders

External Rotation

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A shoulder rotator-cuff exercise using a dumbbell, rotating the forearm outward while the elbow stays at your side.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on one side with a light dumbbell in your top hand and your elbow bent at 90 degrees against your ribs.
2Rest your forearm across your stomach.
3Support your head on your other arm.

How to perform

1Rotate your forearm upward, away from your body, keeping your elbow against your side.
2Raise the dumbbell until your forearm points toward the ceiling.
3Pause, then lower slowly to the start.
4Finish all reps, then switch sides.