Seated Dumbbell External Rotation

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Seated Dumbbell External Rotation exercise targets the rotator cuff muscles, specifically the external rotators of the shoulder. This strengthens the muscles responsible for external rotation of the shoulder, helping to improve shoulder stability and prevent injuries. To perform the Seated Dumbbell External Rotation exercise start by sitting on a bench with your back straight, one foot on the ground, one foot planted flat on the bench at a 90 degree angle to the other leg. Place your lifting side elbow on the upper knee while holding a dumbbell, palm facing out. Keeping your elbow planted on your knee, internally rotate your arm so that your palm lowers towards the floor under control. Pause briefly at the bottom before returning to the starting position.

Common Mistakes

Do not go relaxed at the bottom of the repetition. Be sure to keep tension

Do not go relaxed at the bottom of the repetition. Be sure to keep tension in your shoulder to keep the exercise safe and comfortable. Do not use inertia on the raising or lowering portion of the movement.

Pro Tips

Picture that you are pushing the dumbbell down and not sure “letting it�

Picture that you are pushing the dumbbell down and not sure “letting it” fall towards the floor to improve stability and comfort. You can also imagine that you are suctioning your shoulder into the ball and socket joint before starting the movement to improve stability.

Purpose

The rotator cuff and posterior deltoids both contribute to external rotatio

The rotator cuff and posterior deltoids both contribute to external rotation and are both usually neglected. Building up the backs of your shoulders provides well rounded development that ties the posterior shoulder into your back and triceps.

Form

Use a mirror to ensure strict alignment and form without cheating or using

Use a mirror to ensure strict alignment and form without cheating or using inertia.