Dumbbell Seated External Rotation Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Infraspinatus, Teres Minor
- Intensity
- low
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3
- Alternate Names
- Dumbbell Seated Shoulder External Rotation
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Seated External Rotation
- Sit on a bench with your feet flat on the floor.
- Hold a dumbbell in each hand with your elbows bent at 90 degrees, keeping them close to your body.
- Rotate your forearms outward, bringing your hands up while keeping your elbows stationary.
- Pause when your hands are parallel to the ground, then return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, leading to poor form.
- Not engaging the core, which can affect stability.
Modifications
- Use a lighter weight to maintain form.
- Perform the exercise seated on a bench for stability.
Tips
- Keep your back straight and avoid arching to prevent strain.
- Control the movement during both the lifting and lowering phases.
Dumbbell Seated External Rotation Alternatives
Tags
shoulders
external rotation
strength training
deltoids
infraspinatus
beginner
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