Upright Shoulder External Rotation
Complete guide to Upright Shoulder External Rotation. Learn proper form, technique, and execution. Targets Rear Delts. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Upright Shoulder External Rotation
Grab a light dumbbell in one hand and stand tall with your feet shoulder-width apart.
Bend your elbow to 90 degrees and hold your upper arm against your side.
Engage your abs and take a breath.
Rotate your forearm outward away from your body, squeezing your shoulder at the end of the movement and exhale.
Slowly rotate back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |