Dumbbell Bench Supported External Rotation
Description
The dumbbell bench supported external rotation is performed lying on a bench on the side with a light dumbbell in the top hand. The elbow is pinned to the side and the dumbbell rotates up toward the ceiling. The bench support eliminates body sway and isolates the rotator cuff for shoulder health.
Muscle Group
Equipment Required
Dumbbell Bench Supported External Rotation Instructions
- Lie on a bench on your side.
- Hold a light dumbbell in the top hand.
- Bend the elbow to 90 degrees and pin it against your top side.
- Start with the dumbbell hanging down in front of your body.
- Brace your core and keep your body still.
- Rotate the dumbbell up toward the ceiling.
- Keep the elbow pinned to your side throughout.
- Lower slowly back to the start. Complete reps on one side before switching.
Dumbbell Bench Supported External Rotation Form & Visual
Dumbbell Bench Supported External Rotation Benefits
- Strengthens the rotator cuff
- Improves shoulder health
- Strict bench-supported form
- Useful for injury prevention
- Builds rear delt detail
- Strong shoulder accessory
Dumbbell Bench Supported External Rotation Muscles Worked
- Rotator cuff
- Rear deltoid
- Infraspinatus
Dumbbell Bench Supported External Rotation Variations & Alternatives
- Cable External Rotation
- Band External Rotation
- Side Lying External Rotation
- Face Pull
