Dumbbell Seated External Rotation

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Shoulders

Muscle Activation

Shoulders

70%

Deltoids

30%

Equipment

Dumbbell

Setup / Starting Position

Sit on a bench with your feet flat on the floor, holding a dumbbell in your right hand at arm's length, elbow bent 90 degrees and tucked against your side.

Exercise Position

Form & Performance

Rotate your forearm outwards, away from your body, until your hand is in line with your shoulder.