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Dumbbell Cuban Shoulder External Rotation
A dumbbell isolation exercise targeting the rotator cuff and rear deltoids for enhanced shoulder stability and health; commonly used in warm-ups, prehab, and rehabilitation to prevent injuries.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
4/10Lower Traps
Traps
3/10Mid Traps
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart holding light dumbbells with elbows bent at 90 degrees raised to shoulder height in a goalpost position.
- Keep elbows fixed at shoulder height.
- Exhale and rotate forearms upward until parallel to floor.
- Squeeze rotator cuff at the top.
- Inhale and slowly rotate forearms back to starting position.
- Maintain control throughout the movement.
Coaching Tips
Form Cues
- Elbows stay at 90 degrees
- Shoulders down and back
- Rotate from the shoulder only
- Control the descent
- Squeeze at the top
Breathing
Inhale during internal rotation and exhale during external rotation while bracing your core.
Tempo
3-1-2
Range of Motion
From forearms perpendicular to the floor to parallel with the floor at shoulder height, keeping elbows fixed.
Safety
Safety Notes
- Use very light weights to avoid strain
- Stop if sharp pain occurs
- Keep core engaged for stability
- Avoid if acute shoulder injury present
- Consult professional for rehab use
Spotting
Not required; self-spot with lighter weights or use cable for assistance if needed.
Common Mistakes
- Using momentum to swing weights
- Shrugging shoulders upward
- Allowing elbows to drop
- Excessive weight causing form breakdown
- Flaring elbows forward
When to Avoid
- Acute shoulder impingement
- Rotator cuff tear
- Recent shoulder surgery
Flexibility Needed
- Adequate shoulder external rotation range
- Scapular stability
Build Up First
- Basic shoulder awareness
- Proper posture maintenance
Also known as
Dumbbell Cuban Rotation, Cuban Shoulder External Rotation, Seated Dumbbell External Rotation
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