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Shoulder · Strengthening

Dynamic External Shoulder Rotation with Kettlebell

Dynamic external shoulder rotation with kettlebell, 3 sets, 10 repetitions per arm

Illustration of the Dynamic External Shoulder Rotation with Kettlebell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Description: Hold a kettlebell in one hand, with the elbow bent at 90 degrees and close to the body. Slowly rotate the forearm outward while keeping the elbow stable, then return to the starting position.

Tips: Keep your back straight and avoid moving the arm or shoulder during the movement. Control the trajectory well to effectively strengthen the shoulder.

Progression: Gradually increase the kettlebell weight or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
kettlebell
Starting position
Standing, arm along the body, elbow bent at 90 degrees, kettlebell in hand
Clinical goal
Strengthen shoulder muscles to improve stability and mobility
Also known as
external rotation with weight, kettlebell shoulder rotation, external shoulder rotation strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.