Dumbbell Seated External Rotation
Description
The dumbbell seated external rotation is a rotator cuff strengthening exercise performed seated with the elbow braced on the inner thigh, rotating a light dumbbell outward. The seated position with thigh support provides a stable base to isolate the infraspinatus and teres minor — the primary external rotators.
Muscle Group
Equipment Required
Dumbbell Seated External Rotation Instructions
- Sit on a bench with a light dumbbell (3 to 8 lbs) in your right hand.
- Rest your right elbow on the inside of your right thigh, near the knee. Bend your elbow at 90 degrees.
- Start with the dumbbell hanging across your body, palm facing your other thigh.
- Keep your elbow planted firmly against your thigh throughout.
- Rotate your forearm outward, lifting the dumbbell up and away from your body.
- Continue rotating until your forearm is roughly vertical or as far as your range allows.
- Slowly lower back to the start over two to three seconds.
- Complete reps on one side, then switch. Use very light weight.
Dumbbell Seated External Rotation Form & Visual
Dumbbell Seated External Rotation Benefits
- Directly strengthens the rotator cuff
- Stable seated position eliminates compensation
- Essential for shoulder health and injury prevention
- Excellent warm-up before pressing exercises
- Works at home with a very light dumbbell
- Useful for rehabilitation after shoulder injuries
Dumbbell Seated External Rotation Muscles Worked
- Infraspinatus
- Teres minor
- Posterior deltoid (secondary)
Dumbbell Seated External Rotation Variations & Alternatives
- Dumbbell Upright Shoulder External Rotation
- Dumbbell Lying External Shoulder Rotation
- Cable External Rotation
- Band External Rotation
- Side-Lying Dumbbell External Rotation
