What muscles does Upright Shoulder External Rotation work?

The Upright Shoulder External Rotation primarily targets the Shoulders, specifically the Rear Shoulder.

How often should I do Upright Shoulder External Rotation?

For optimal results, include Upright Shoulder External Rotation in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Upright Shoulder External Rotation?

To perform Upright Shoulder External Rotation, you will need dumbbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Upright Shoulder External Rotation suitable for beginners?

Yes, beginners can perform Upright Shoulder External Rotation with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Upright Shoulder External Rotation at home?

Yes, Upright Shoulder External Rotation can be performed at home with minimal equipment. Dumbbell is typically accessible for home workouts.

Upright Shoulder External Rotation

Learn how to do the Upright Shoulder External Rotation with proper form, setup, and execution.

This dumbbell movement primarily targets shoulders, including rear shoulder.

How to Perform Upright Shoulder External Rotation

1
Grab a light dumbbell in one hand and stand tall with your feet shoulder-width apart.
2
Bend your elbow to 90 degrees and hold your upper arm against your side.
3
Engage your abs and take a breath.
4
Rotate your forearm outward away from your body, squeezing your shoulder at the end of the movement and exhale.
5
Slowly rotate back to the starting position and breathe in.
6
Once finished training one side, do the same number of reps with your other arm.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.