Dumbbell External Rotation
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Exercise Instructions
-
Step 1
Sit on a bench with one leg bent and your foot on the bench. Hold a dumbbell in your hand on that side and bend your arm to 90 degrees to place your elbow over your bent knee, forearm parallel to the floor. -
Step 2
Rotate your arm so that the dumbbell moves directly over your knee. Pause and then lower the dumbbell to the starting position.
Muscle Groups
Dumbbell External Rotation targets Forearms, Shoulders as seen below.
Exercise Tips
- Keep your wrist straight as you move.
- Keep your elbow still throughout the exercise.
Band External Rotation
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Seated Dumbbell External Rotation
Beginner
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