Dumbbell Bent-Over Row to External Rotation

oec:dumbbell-bent-over-row-to-external-rotation

A posterior shoulder and rotator cuff exercise combining a high row with shoulder external rotation in a hip-hinge position.

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Also called: Bent-Over Row to External Rotation, Bent-Over Cuban Row, Prone Row to External Rotation, Bent over row to external rotation

How to do it

Hold a light dumbbell in each hand using a pronated grip.
Hinge at the hips until your torso is nearly parallel to the floor, maintaining a neutral spine and soft knees.
Allow your arms to hang straight down beneath your shoulders.

Row the dumbbells upward by driving your elbows out to shoulder height until your upper arms are in line with your torso and elbows are bent at ninety degrees.
Keeping your upper arms stationary, externally rotate at your shoulders to raise the dumbbells until your forearms are parallel to the floor.
Pause briefly at the top to squeeze your upper back and rotator cuff.
Internally rotate your shoulders back under control until your forearms point toward the floor.
Lower your arms back to the starting hanging position.

Inhale as you hang at the bottom, exhale as you row and rotate upward, and inhale as you reverse the movement.

Using momentum or jerking the torso upward.: Select lighter weights and keep your torso angle fixed throughout the entire repetition.
Dropping the elbows during the rotation phase.: Keep your upper arms parallel to the floor at shoulder level while rotating through the shoulder joint.

Avoid using heavy loads, as the rotator cuff muscles are small and vulnerable to strain when overloaded in external rotation.

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