One Arm Dumbbell External Rotation – Standing
Learn how to do One Arm Dumbbell External Rotation – Standing with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
One Arm Dumbbell External Rotation – Standing is a Dumbbells exercise that primarily targets the Rotator Cuff, with secondary activation of the ไหล่. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..
How to Do One Arm Dumbbell External Rotation – Standing
A standing single-arm dumbbell external rotation that targets the rotator cuff, especially the infraspinatus, to improve shoulder stability and strength.
💡 Instructions:
Stand tall holding a dumbbell in one hand, elbow bent at 90°, upper arm close to your side.
Keep your wrist straight and your forearm parallel to the floor.
Rotate your forearm outward, keeping your elbow glued to your side.
Move until you feel a stretch in your shoulder without twisting your torso.
Slowly return to the starting position and repeat before switching sides.
⚠️ Common mistakes:
Letting the elbow drift away from the body.
Twisting the torso instead of isolating the shoulder.
Using momentum instead of controlled movement.
Overextending the rotation and straining the joint.
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Start Free TrialMuscles Worked by One Arm Dumbbell External Rotation – Standing
Equipment
- Dumbbells
Calories Burned Doing One Arm Dumbbell External Rotation – Standing
เครื่องคำนวณแคลอรี่
MET 3แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)
Quick Facts: One Arm Dumbbell External Rotation – Standing
- Type
- Dumbbells exercise
- Primary muscle
- Rotator Cuff
- Secondary muscles
- ไหล่
- MET value
- 3
- Calories (30 min, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
FAQ: One Arm Dumbbell External Rotation – Standing
What muscles does One Arm Dumbbell External Rotation – Standing work?
One Arm Dumbbell External Rotation – Standing primarily targets the Rotator Cuff, with secondary engagement of the ไหล่.
How do you do One Arm Dumbbell External Rotation – Standing correctly?
A standing single-arm dumbbell external rotation that targets the rotator cuff, especially the infraspinatus, to improve shoulder stability and strength....
Is One Arm Dumbbell External Rotation – Standing good for beginners?
One Arm Dumbbell External Rotation – Standing has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for One Arm Dumbbell External Rotation – Standing?
One Arm Dumbbell External Rotation – Standing requires: Dumbbells.
What are the benefits of One Arm Dumbbell External Rotation – Standing?
One Arm Dumbbell External Rotation – Standing strengthens the Rotator Cuff, engages the ไหล่.
What exercises are similar to One Arm Dumbbell External Rotation – Standing?
Similar exercises to One Arm Dumbbell External Rotation – Standing include วงแขน – เล็กไปใหญ่, ยกด้านหน้าด้วยบาร์เบลล์, บาร์เบลโอเวอร์เฮดเพรส, Barbell Upright Row.
Is One Arm Dumbbell External Rotation – Standing better than วงแขน – เล็กไปใหญ่?
Both One Arm Dumbbell External Rotation – Standing and วงแขน – เล็กไปใหญ่ target the Rotator Cuff. Choose based on your available equipment and training goals.
Alternative Exercises
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