Dumbbell Standing Scapula External Rotation
Exercise info
| Primary muscles |  Upper back |
|---|---|
| Secondary muscles | Traps · Rear delts |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
9 similar exercises
Representative exercise: Resistance Band Standing External Rotation
- Resistance Band Standing External Rotation
- Dumbbell Standing Scapular External Rotation (back POV)
- Dumbbell Standing Scapular External Rotation (front POV)
- Cable Standing Shoulder External Rotation
- Stick Standing Shoulder Mobilization in External Rotation
- Standing External Rotation Slide with Towel
- Resistance Band Standing Shoulder External Rotation
- Resistance Band Standing Shoulder External Rotation
- Standing Elbows Tucked Open and Close
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Standing T-Spine PressHarderLying Upper Body T RaiseHarderCable Single Arm High Scapula RowSimilar exerciseMachine RowSimilar exerciseBand RowSimilar exerciseMachine Pronated Grip Seated Scapula Retraction Shrug (Plate Loaded)Same muscle · different equipmentMid Back Elbow SqueezeSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.