Seated Dumbbell External Rotation

Free Weights / Beginner

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Equipment Needed

  • Dumbbells
  • Flat Bench

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How to do Seated Dumbbell External Rotation:

Muscles Worked

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seated dumbbell external rotation is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and forearms ...more

seated dumbbell external rotation is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and forearms.

The only seated dumbbell external rotation equipment that you really need is the following: dumbbells and flat bench. There are however many different seated dumbbell external rotation variations that you can try out that may require different types of seated dumbbell external rotation equipment or may even require no equipment at all.

Learning proper seated dumbbell external rotation form is easy with the step by step seated dumbbell external rotation instructions, seated dumbbell external rotation tips, and the instructional seated dumbbell external rotation technique video on this page. seated dumbbell external rotation is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the seated dumbbell external rotation video, learn how to do the seated dumbbell external rotation, and then be sure and browse through the seated dumbbell external rotation workouts on our workout plans page!

Tips

  1. Do not change the bend in your arm when rotating dumbbell.
  2. Sit up straight on the bench.
  3. Be careful not to overstretch. Rotate only as far as is comfortably possible.

Variations

  1. Grab a dumbbell in left hand. Stand with left elbow tucked into side and elbow bent 90-degrees. Rotate arm inward to chest, then reverse movement outward as far as you can until your feel a tight stretch in your shoulders.
  2. Stand with your left side facing a cable pulley station. Grab a stirrup attachment with your right hand so that your arm is across your body upper abs. Keep elbow tucked into side and rotate your arms outward as far as you can. Repeat as necessary.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

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Equipment Needed

  • Dumbbells
  • Flat Bench

Tips

  1. Do not change the bend in your arm when rotating dumbbell.
  2. Sit up straight on the bench.
  3. Be careful not to overstretch. Rotate only as far as is comfortably possible.

Variations

  1. Grab a dumbbell in left hand. Stand with left elbow tucked into side and elbow bent 90-degrees. Rotate arm inward to chest, then reverse movement outward as far as you can until your feel a tight stretch in your shoulders.
  2. Stand with your left side facing a cable pulley station. Grab a stirrup attachment with your right hand so that your arm is across your body upper abs. Keep elbow tucked into side and rotate your arms outward as far as you can. Repeat as necessary.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation