Dumbbell Seated External Shoulder Rotation Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Infraspinatus, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5.5
- Alternate Names
- External Rotation with Dumbbell
How to: Dumbbell Seated External Shoulder Rotation
- Sit on a bench with back support or upright with feet flat on the ground.
- Hold a dumbbell in each hand with arms at your sides, elbows bent at 90 degrees.
- Slowly rotate your forearms outward while keeping your elbows pressed against your sides.
- Hold the position for a moment, then return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting the elbows away from the body.
- Using momentum rather than muscle control.
- Not fully rotating the shoulder outward.
Modifications
- Perform the exercise with lighter weights.
- Use a resistance band instead of a dumbbell for less impact.
Tips
- Keep your elbows close to your body during the rotation.
- Do not lift your shoulders up while rotating the dumbbells.
- Focus on a slow and controlled movement.
Dumbbell Seated External Shoulder Rotation Alternatives
Tags
shoulders
external rotation
deltoids
strength
rehabilitation
dumbbell