Dumbbell Standing Scapular External Rotation

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in your knees.
2. Hold a light dumbbell in each hand with a neutral grip (palms facing each other).
3. Bend your elbows to 90 degrees and pin them firmly against the sides of your ribcage.
4. Position your forearms directly in front of your body, parallel to the floor.

How to do it

1. Exhale as you rotate your forearms outward away from your midline, keeping your elbows glued to your sides.
2. Continue the rotation until your forearms are pointing toward the sides of the room, squeezing your shoulder blades together.
3. Inhale and slowly return the dumbbells to the starting position in front of your torso.
4. Maintain a controlled tempo, taking 2 seconds to rotate out and 2 seconds to return.

Form checklist

• Keep elbows tucked against your ribs; do not let them flare out.
• Maintain a 90-degree angle at the elbow throughout the entire set.
• Keep your shoulders depressed (down and away from your ears).
• Avoid arching your lower back or thrusting your chest forward as you rotate.

Pro tips

• Focus on the 'back POV' by imagining you are trying to pinch a vertical coin between your shoulder blades at the peak of the movement.
• Use a very light weight to ensure the small rotator cuff muscles are doing the work rather than the larger deltoids.

Make it harder

• Add a 3-second isometric hold at the point of maximum external rotation.
• Perform the movement while standing on one leg to increase the demand on your core and stabilizers.

Frequently asked

What muscles does the dumbbell standing scapular external rotation work?

The dumbbell standing scapular external rotation primarily targets the rotator cuff, and also works the deltoids, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the dumbbell standing scapular external rotation?

The dumbbell standing scapular external rotation uses dumbbell.

Is the dumbbell standing scapular external rotation good for beginners?

Yes. The dumbbell standing scapular external rotation is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Warm Up Shoulder StretchBeginner · deltoids and rotator cuff
• Cable 90 Degrees Internal Rotation CatchIntermediate · rotator cuff
• Cable Kneeling Shoulder External RotationIntermediate · rotator cuff
• Cable Kneeling Shoulder Internal RotationIntermediate · deltoids and rotator cuff