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Seated Dumbbell External Rotation

Angle-Based Images: Seated Dumbbell External Rotation Video
Angle-Based Images: Seated Dumbbell External Rotation Video
Angle-Based Images: Seated Dumbbell External Rotation Video
Angle-Based Images: Seated Dumbbell External Rotation Video
Angle-Based Images: Seated Dumbbell External Rotation Video
Seated Dumbbell External Rotation: Step 1
Step 1 Sit on a bench with one leg bent and the foot flat on the bench. Hold a dumbbell in that side's hand and bend the arm to 90 degrees to position your elbow atop the bent knee, your forearm parallel to the floor.
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Seated Dumbbell External Rotation: Step 2
Step 2 Rotate your arm so the dumbbell moves directly above your knee. Pause, then lower the dumbbell to the start position.

Progressions & Variations

Tips

Keep your wrist straight during the movement.

Keep your elbow stationary throughout the exercise.

Related Exercises

  • Strength Exercises
  • Shoulders Exercises
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