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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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