Shoulder Lateral Rotation (External Rotation) - Articulations

Move your shoulder through its range of motion with control. Focus on smooth movement in the socket to warm up the joint capsule.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rotator cuff (back)

rear shoulders

What you need and how to position yourself before starting.

body weight

Unilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold a light dumbbell in one hand with your elbow bent at 90 degrees, keeping your upper arm close to your body.
Step 2Position Your Arm
- Keep your elbow tucked into your side and your forearm parallel to the ground.
- Ensure your wrist is straight and your grip on the dumbbell is firm.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body during the movement.
- Stand tall and maintain a neutral spine throughout the exercise.
Step 4Perform the Rotation
- Slowly rotate your forearm outward, away from your body, while keeping your elbow close to your side.
- Lift the dumbbell until your forearm is parallel to the ground, ensuring your upper arm remains stationary.
Step 5Return to Start
- Gradually lower the dumbbell back to the starting position with control.
- Keep your elbow tucked in and your movement smooth.
Step 6Repeat
- Complete the desired number of repetitions on one side before switching to the other arm.
- Focus on maintaining proper form and control throughout each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully place the dumbbell down.
- Take a moment to stretch your shoulders and relax your muscles.