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Bent Over 90 Degree Dumbbell Shoulder Rotation

Bent-over 90-degree rotation that strengthens the rear delts and external rotators for shoulder health.

ShouldersBeginnerStrengthRotation

At a glance

Muscles workedPrimary: rear delts & rotator cuff. Secondary: upper back
Muscle groupShoulders
DifficultyBeginner
TypeStrength · Rotation
Sets & reps4 sets × 12-15 reps
Estimated calories burned~20 kcal

How to do it

  1. Hinge at the hips with elbows bent at 90 degrees holding light dumbbells.
  2. Rotate the shoulders outward so the forearms move from pointing down to pointing forward/out.
  3. Squeeze the rear delts at the end range.
  4. Return with control.
  5. Complete 4 sets of 12-15 reps.

Equipment

Coaching tips

Benefits

Bent-over 90-degree rotation that strengthens the rear delts and external rotators for shoulder health.

Common mistakes

Avoid using momentum or changing the elbow angle.

Make it harder

Use slightly heavier dumbbells or slow the tempo.

Make it easier

Use lighter weights or perform seated.

Breathing

Exhale as you rotate outward, inhale as you return.

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.