Exercise guide · Intermediate · Compound

Dumbbell Upright Shoulder External Rotation: How to Do It & Muscles Worked

The dumbbell upright shoulder external rotation is an exercise that targets the deltoids and also engages the rotator cuff and trapezius muscles. It involves raising the arms to shoulder height and externally rotating the shoulders while holding dumbbells.

Primary muscles
Shoulders
Secondary muscles
Traps , Rotator Cuff
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell upright shoulder external rotation
Front view: muscles worked by the dumbbell upright shoulder external rotation. Primary: shoulders. Secondary: traps and rotator cuff.
Back view: muscles worked by the dumbbell upright shoulder external rotation. Primary: shoulders. Secondary: traps and rotator cuff.
Primary Secondary

How to do the dumbbell upright shoulder external rotation

  1. Step 1: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
  2. Step 2: Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
  3. Step 3: Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
  4. Step 4: Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell upright shoulder external rotation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Upright Shoulder External Rotation alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.