Seated Dumbbell External Rotation


Seated Dumbbell External Rotation

Seated Dumbbell External Rotation

Muscle Group:

Shoulders, Rotator Cuff



Bench/Floor, Dumbbell/Cable

A great set of shoulders can work magic: they can make your waist look slimmer, arms look bigger and back broader! Plus without strong shoulders you most likely won't reach your full potential for size and strength.

This exercise targets your rotator cuff muscles which are vital for shoulder stability and strength.

  • Grab a dumbbell in your left hand and sit on the bench.
  • Place your left foot on the bench with your knee bent.
  • Bend your elbow 90 degrees and place the inside portion of it on your left knee.
  • Keep your wrist straight and feet flat.

~ Without changing your elbow, rotate your left arm and forearm up as far as you can. Exhale!

~ Pause at the top, then return to the starting position, inhaling.


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