90 90 dumbbell shoulder external rotations

This is an instructional video to correctly demonstrate 90 90 dumbbell shoulder external rotations.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Posterior Deltoids and you Rotator cuff
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Take hold of a dumbbell in each hand and lift your arms out to the side with your elbows bent at 90 degrees
  5. The start position in the dumbbells pointing forwards
  6. Next turn the dumbbells up to face the ceiling while keeping the elbows at 90 degrees
  7. Next slowly lower back to the forwards pointing dumbbell position
  8. For strengthening you should perform 6-10 reps to fatigue
  9. You should perform 3-5 sets with 3 minutes rests
  10. This session can be done 2-3 times per week
  11. For endurance you should perform 15-25 reps to fatigue
  12. You should perform 3-5 sets with no more than 30 second rests
  13. This session can be done 2-3 times per week

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!

Enquire

By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.

Enquire

Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).