Seated Dumbbell External Rotation
Seated on a bench with one foot elevated so the knee is near shoulder height, the practitioner rests the elbow on the knee, lowers the dumbbell under control into internal rotation, and rotates back up.
1 min 13 secSave a copy to adjust its targets and add it to your own routine.
Included in this routine
7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)Coaching notes
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.
Practice settings
- Sets
- 1
- Reps
- 8 reps
- Rest
- 45 sec
- Est. duration
- 1 min 13 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
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