Rotator Cuff - External Rotation Dumbbells

How to do the Rotator Cuff - External Rotation Dumbbells

Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90 and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the whole exercise again with your right arm.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Rotator Cuff
  • Shoulder
  • Shoulders
  • Isolation
  • Dumbbell
  • Bench

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
16.5 lbs10.7 22.9 lbs


What is a good starting weight?


Based on an average weight lifted of 16.5 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 8 lbs and aim for 12-15 reps.



Alternatives

Workouts Plans with Rotator Cuff - External Rotation Dumbbells

Purpose Type Level
Sport Specific Advanced
Muscle Specific Intermediate
Sport Specific Intermediate


Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.