Dumbbell Seated Single-Arm External Rotation
The Dumbbell Seated Single-Arm External Rotation mainly works the shoulders. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Seated Single-Arm External Rotation Muscles Worked
Primary
Rotator Cuff (infraspinatus); Small Rotator (teres minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid)
How to do the Dumbbell Seated Single-Arm External Rotation
Sit sideways on a flat exercise bench with one knee bent and resting on the bench in front of you.
Hold a lightweight dumbbell in the hand opposite the raised leg, and rest your working elbow firmly against the inside of your thigh.
Exhale as you slowly rotate your forearm upward, raising the dumbbell in a smooth arc until your forearm is vertical.
Pause briefly at the top while keeping your elbow securely locked against your leg.
Inhale as you carefully lower the dumbbell back down to the starting position in a controlled motion.
Dumbbell Seated Single-Arm External Rotation FAQs
What muscles does the Dumbbell Seated Single-Arm External Rotation work?
The Dumbbell Seated Single-Arm External Rotation mainly works the shoulders. The main muscles are the infraspinatus and teres minor.
What equipment do you need for the Dumbbell Seated Single-Arm External Rotation?
Dumbbells and exercise bench.
Training calculators
Work out the numbers behind your training before your next session.