Seated Dumbbell External Rotation
Muscle Groups: Shoulders
Seated Dumbbell External Rotation focuses on Shoulders.
How to Perform
Follow these step-by-step instructions to perform Seated Dumbbell External Rotation with proper form and technique.
- 1
Sit on a bench with your feet flat on the floor, holding a light dumbbell in one hand.
- 2
Rest your elbow on your thigh or keep your upper arm pressed against your side, bending your elbow to a 90-degree angle with your forearm across your body.
- 3
Keeping your upper arm stationary, slowly rotate your forearm outwards, away from your body, until it is parallel to the floor or slightly past.
- 4
Pause briefly at the end of the movement, feeling the contraction in your shoulder.
- 5
Controlledly return your forearm to the starting position across your body.
Related Exercises
If you enjoyed Seated Dumbbell External Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Seated Dumbbell External Rotation, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
