Seated Dumbbell External Rotation
- Primary muscles
- Shoulders
- Secondary muscles
- None
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Sit upright on a bench, holding a dumbbell in each hand with a neutral grip.
- 2 Keep your elbows bent at 90 degrees and tucked close to your sides, with your forearms pointing straight up.
- 3 Rotate your shoulders to move the dumbbells outwards, keeping your elbows tucked, until your forearms are parallel to the floor.
- 4 Slowly reverse the motion, internally rotating your shoulders to bring the dumbbells back to the starting position.
