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.