Dumbbell External Rotation
A rotator cuff–strengthening exercise using light dumbbells to train shoulder stability, improve joint integrity, and enhance controlled outward arm rotation.
BEGINNER
Seated Dumbbell External Rotation
Seated Dumbbell External Rotation targets the muscles of the rotator cuff – which helps to provide stability to shoulder joints. The seated position isolates the shoulders by removing assistance from other muscle groups.
Instructions
- Sit on a bench with one leg bent and the foot on the bench. Hold a dumbbell in your hand on that side and bend your arm 90 degrees to place your elbow over your bent knee, forearm parallel to the floor.
- Rotate your arm so that the dumbbell moves directly over your knee. Pause and lower the dumbbell to the starting position.
Tips
- Keep your wrist straight as you move.
- Keep your elbow still throughout the exercise.
Alternative Exercises
Band External Rotation
Band External Rotation targets the infraspinatus muscle, which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide some stability for the shoulder joint. Band External Rotation can also serve as a warm-up, rehabilitatio...
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