APEX ZONE

Exercises · Strength

External Rotation

Dumbbell Shoulders

The External Rotation is a strength movement that targets your shoulders. Here's how to do it with clean form.

How to do the External Rotation

  1. Sit or stand with your elbow bent at 90 degrees and pinned against your side, holding a light dumbbell.
  2. Rotate your forearm outward away from your body, keeping your elbow stationary.
  3. Return slowly to the start position under full control.
  4. Use a light load — this is a rotator cuff exercise, not a power movement.

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