Curated Action

Seated Dumbbell External Rotation

General Training

Seated Dumbbell External Rotation is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 13 sec

Training Details

0:00 / 1:13
Sourceyoutube.com/watch?v=omuAtS7zOa0
AuthorYouTube creator

Seated Dumbbell External Rotation

Sit on a bench with one foot elevated so the knee is roughly level with the shoulder. Rest the elbow on the knee maintaining a rigid 90-degree arm angle, lower the dumbbell under control into internal rotation, and rotate back up.

Key points

  • Elevate foot high enough so the supporting knee aligns the elbow near shoulder height
  • Maintain a strict 90-degree angle at the elbow and neutral wrist without flicking
  • Lower under control through full range of motion before rotating externally

Common mistakes

Dropping the elbow below shoulder line or excessively flexing the wrist to cheat range.

Sets: 1Reps: 8 repsRest: 45 secEst. duration: 1 min 13 sec
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