Dumbbell Seated External Rotation
Gym Exercise Card
Equipment
The dumbbell seated external rotation is an exercise that targets the shoulder rotator cuff, helping improve mobility, stability, and strength. This movement is beneficial for preventing injuries and enhancing shoulder joint health.
How to do it
- Sit on a bench with feet flat on the ground.
- Hold a dumbbell in each hand with elbows bent at a 90-degree angle, forearms parallel to each other.
- Rotate forearms outward while keeping elbows stationary until you feel a stretch.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Infraspinatus Teres Minor
Secondary Deltoid Posterior Rhomboids
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