Dumbbell Cuban External Rotation

How to do it

1. 1

   Dumbbell Cuban External Rotation is a well-rounded shoulder exercise that helps develop functional strength in the shoulders and rotator cuff. It is commonly used as an advanced drill for training the rotator cuff muscles.

2. 2

   The shoulder muscle has 3 parts: the anterior deltoid, lateral deltoid, and posterior deltoid. In addition to these large muscles, there are 4 more muscles to keep in mind. The rotator cuff is the group of muscles and tendons that holds the head of your upper arm bone securely in the shoulder socket. These are the rotator cuff muscles. Think of them like columns supporting a building. The stronger the columns, the more resistant the building is to an earthquake. The shoulder muscles work the same way: the stronger the muscles that support it, the stronger the shoulder muscles. One cause of shoulder pain and shoulder injuries in sports is overloading the shoulder muscles without first strengthening these muscles. The goal of this exercise is to strengthen the cuff muscles attached to the shoulder and help protect shoulder health.

3. 3

   Use proper technique throughout the movement. Lifting too much weight can do more harm than good, so use light weights.

Muscles worked

Target

Shoulder

Synergists

Trapezius، Teres Minor، Infraspinatus، Supraspinatus، Serratus Anterior، Triceps Brachii