Dumbbell Upright Shoulder External Rotation (with support)
The Dumbbell Upright Shoulder External Rotation (with support) primarily works the Teres Minor, with secondary activation of the Infraspinatus, Posterior Deltoid, Supraspinatus and stabilizer support from the Serratus Anterior, Wrist Extensors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Upright Shoulder External Rotation (with support) is an intermediate isolation exercise performed with dumbbell, following a isolation movement pattern. It primarily targets the Teres Minor, with secondary engagement of the Infraspinatus, Posterior Deltoid, Supraspinatus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell isolation pull exercise targeting the Teres Minor.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Teres Minor |
| Secondary | Infraspinatus, Posterior Deltoid, Supraspinatus |
Muscles Worked
The Teres Minor is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Infraspinatus, Posterior Deltoid, and Supraspinatus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Serratus Anterior, Wrist Extensors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Teres Minor (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Supraspinatus (back)
Stabilizer Muscles
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Stand or sit with side against chest height platform.
- With dumbbell in hand, position upper arm horizontally on platform, elbow bent so forearm is upright.
Execution
- Lower dumbbell forward by rotating shoulder.
- Return and repeat.
- Continue with opposite arm.
Comments
- Throughout movement, keep bent elbow (approximately 90°) out to side, shoulder height.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Teres Minor) and can be substituted based on your equipment or variation preferences.
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