Dumbbell Seated External Rotation Alternative
12 substitute exercises that target the same muscles
Dumbbell External Rotation
Dumbbell Side-Lying External Rotation (On a Bench)
Dumbbell Upright Shoulder External Rotation
Resistance Band Standing External Rotation
Rotator Cuff Warm-Up
Cable Shoulder 90 Degrees External Rotation
PVC External Rotation
Cable Standing Shoulder External Rotation
Resistance Band Shoulder Stretch Behind the Back
Dumbbell Reverse Fly
Dumbbell Lying Rear Delt Row
Cable Standing Face Pull (with Rope)
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Dumbbell Seated External Rotation trains
Primary Infraspinatus Teres Minor
Secondary Deltoid Posterior Rhomboids
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