Dumbbell Seated External Rotation
Expert Advice
Keep your elbow pinned to your side to ensure the movement is isolated to the rotator cuff.
How-to-do Steps
- Sit on a bench with your feet planted firmly on the ground.
- Hold a dumbbell in one hand with your arm at a 90-degree angle, elbow pinned to your side.
- Rotate your forearm outwards, keeping your elbow stationary.
- Slowly return to the starting position.
- Complete all reps on one side before switching to the other arm.
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Muscles Worked
Dumbbell Seated External Rotation primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Seated External Rotation work?
Dumbbell Seated External Rotation primarily targets the Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Seated External Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Seated External Rotation suitable for beginners?
Dumbbell Seated External Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
