Okay, let’s get into how I handle dumbbell external rotations. It’s something I’ve worked into my routine, and it seems to help keep my shoulders feeling decent.
Getting Started
First thing, I grab a dumbbell. And seriously, I mean a light one. Like, really light. Maybe 5 pounds, sometimes even just 2.5 pounds, especially when I started. Ego has no place here; this isn’t about lifting heavy. It’s about hitting those small muscles deep in the shoulder.
Then I find a spot. Usually, I just stand, but sometimes sitting works too if I want extra stability. If I’m standing, I make sure my feet are shoulder-width apart, knees slightly bent, core braced just a bit. Good posture is key, don’t wanna be slouching.
Doing the Move – Standing
Alright, so I hold the dumbbell in one hand. Let’s say my right hand. I tuck my right elbow right into my side, almost pinning it against my ribs. Sometimes I’ll even roll up a small towel and wedge it between my elbow and my body to really keep it there. My upper arm stays pretty much vertical, pointing straight down.
Then, I bend my elbow to 90 degrees, so my forearm is parallel to the floor, pointing straight ahead. The dumbbell is just hanging in my hand, palm usually facing my body.
Now the actual movement: Keeping that elbow tucked in tight, I slowly rotate my forearm outwards, away from my body. It’s like my hand is moving in an arc, away from my belly button. The upper arm does not move. It stays pinned. The rotation comes purely from the shoulder joint.
I only go as far as feels comfortable and controlled. It’s not a huge range of motion for most people. I focus on feeling it in the back of my shoulder, that rotator cuff area. Then, just as slowly, I bring the dumbbell back to the starting position.
Control is everything. No swinging, no jerky movements. Slow and steady wins the race here. I do all my reps on one side, then switch to the other arm.
Another Way – Lying Down
Sometimes, I mix it up and do them lying on my side on a bench or the floor. If I’m working the right shoulder, I lie on my left side.
- My head is supported.
- My right (top) elbow is bent at 90 degrees and tucked against my side body.
- The dumbbell starts near my stomach.
- Then I just rotate my forearm upwards, lifting the dumbbell towards the ceiling, again, keeping the elbow pinned.
- Slowly lower it back down.
This variation feels a bit different because of gravity, but the principle is the same: controlled rotation at the shoulder.
What I Focus On & How Many
During the whole thing, I’m thinking about keeping that elbow locked in place and just rotating the shoulder. If I feel pinching or pain, I stop or reduce the weight even more. It should feel like work in the muscle, not pain in the joint.
As for sets and reps, I usually stick to something like 3 sets of 12 to 15 repetitions per arm. Because the weight is light, the higher reps feel right. It’s more about endurance and control for these little guys.
Why Bother?
Honestly, my shoulders used to give me grief sometimes, especially with bench pressing or overhead stuff. Adding these in consistently seems to have made them feel more stable and less cranky. It’s like basic maintenance for a really complex joint. Takes maybe 5-10 minutes total, so it’s easy to fit in.
So yeah, that’s my rundown of doing dumbbell external rotations. Nothing fancy, just focusing on the basics: light weight, strict form, and slow control. Seems to do the trick for me.
