Beginner
Seated Dumbbell External Rotation
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
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. -
Step 2
Rotate your arm so that the dumbbell moves directly over your knee. Pause and lower the dumbbell to the starting position.
Muscle Groups
Seated Dumbbell External Rotation targets Abs, Lats, Shoulders as seen below.
Exercise Tips
- Keep your wrist straight as you move.
- Keep your elbow still throughout the exercise.
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