Dumbbell Seated External Rotation

oec:dumbbell-seated-external-rotation

A unilateral rotator cuff exercise performed seated with the elbow braced on the knee to isolate shoulder external rotators.

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Also called: Seated Dumbbell External Rotation, Dumbbell External Rotation on Knee, Poliquin External Rotation, External Rotation Stretch

How to do it

Sit on a flat bench or the floor with one knee raised and bent to approximately 90 degrees.
Hold a light dumbbell in the working hand and rest the elbow on top of the raised knee.
Position your upper arm perpendicular to your torso and bend the elbow to a fixed 90-degree angle.

Maintain a stable, upright posture and stabilize the shoulder blade.
Rotate your shoulder to raise the dumbbell upward until your forearm is vertical.
Pause briefly at the top of the movement.
Slowly lower the dumbbell back down under control until your forearm is roughly parallel to the ground.
Complete the set and repeat on the opposite side.

Exhale as you rotate the weight upward and inhale as you lower it under control.

Extending the elbow instead of rotating the shoulder: Lock the elbow at 90 degrees throughout the entire repetition so only the shoulder rotates.
Shrugging the shoulder or using excessive body English to lift the weight: Keep your shoulder blade retracted and depressed, and choose a lighter load.
Rushing through the eccentric phase: Lower the dumbbell smoothly over two to three seconds to maintain constant muscular tension.

Start with very light weights, as the external rotators are small muscles prone to strain when overloaded.

This record: CC-BY-SA-4.0.