The standard side-lying dumbbell external rotation primarily overloads the middle of the range of motion. If you use a resistance tube, it shifts the overload to the end of the range. But what about the start of the range?

That’s where these two variations come in.

I learned the Buchberger External Rotation from renowned shoulder specialist Dr. Dale Buchberger. Simply lean back while performing a side-lying dumbbell external rotation—this shifts the resistance, overloading the start of the movement. Incorporating this periodically into your training will help develop strength more evenly throughout the full range of motion.

Another way to accomplish this without cables is the Telle External Rotation, named after the late exercise scientist Jerry Telle. Instead of moving the weight around your body, you move your body around the weight by rolling forward and backward while keeping your forearm parallel to the ground. This allows for maximum overload at every point of the movement, promoting balanced rotator cuff development.

Why Shoulder External Rotation Exercises Matter

Many believe external rotation exercises are only useful for injury rehab, but that’s a mistake. Strengthening these small but powerful rotator cuff muscles not only reduces injury risk but can significantly enhance your pressing and pulling strength.

How to Incorporate These Movements Into Your Training

Here’s an example of how you can add these exercises to an upper-body routine:

A1. Lean-Away Pull-Up: 4 x 6-8 @ 5010, 90s
A2. Buchberger External Rotation: 4 x 10-12 @ 3010, 90s
B1. 50-Degree Incline Barbell Press: 4 x 6-8 @ 5010, 90s
B2. Telle External Rotation: 4 x 8-10 @ 2121, 90s
C1. Bent-Over EZ-Bar Row: 3 x 12-15 @ 2010, 10s
C2. Close-Grip Push-Up: 3 x 15-20 @ 1010, 180s
D1. Standing Supinating Rope Curl: 3 x 8-10 @ 3010, 10s
D2. Lying Pronating Dumbbell Triceps Extension: 3 x 10-12 @ 2010, 120s

Try this twice a week for a month and see how your shoulder stability and strength improve.

For more rotator cuff training options, check out my article: Strong and Healthy Shoulders