Dumbbell Seated External Shoulder Rotation
Description
The dumbbell seated external shoulder rotation is performed seated with the elbow at 90 degrees and pinned to the side. The dumbbell rotates outward to engage the external rotators of the cuff. The seated position eliminates body sway and isolates the cuff for shoulder health.
Muscle Group
Equipment Required
Dumbbell Seated External Shoulder Rotation Instructions
- Sit on a bench holding a light dumbbell in one hand.
- Bend the elbow to 90 degrees and pin it against your side.
- Start with the dumbbell in front of your belly.
- Brace your core and keep your shoulders down.
- Rotate the forearm out to the side, opening at the shoulder.
- Stop when the forearm is roughly in line with your body.
- Pause briefly and squeeze the rear shoulder.
- Rotate back to the start. Complete reps before switching arms.
Dumbbell Seated External Shoulder Rotation Form & Visual
Dumbbell Seated External Shoulder Rotation Benefits
- Strengthens the rotator cuff
- Improves shoulder health
- Useful prehab work
- Seated form is strict
- Builds rear shoulder detail
- Helpful injury prevention
Dumbbell Seated External Shoulder Rotation Muscles Worked
- Rotator cuff
- Posterior deltoid
- Infraspinatus
Dumbbell Seated External Shoulder Rotation Variations & Alternatives
- Side Lying External Rotation
- Cable External Rotation
- Band External Rotation
- Face Pull
