Seated Dumbbell External Rotation

Shoulder
Written By David Song

SEATED SHOULDER EXTERNAL ROTATION

This is a shoulder exercise that targets the external rotators. Take a seat on a bench and elevate the knee by placing the foot on the bench and use it to support your elbow. Keep the elbow bent to 90 degrees and start with your forearm vertical to the floor. Slowly rotate your shoulders downwards until your forearm is at least parallel to the floor or as far as you can comfortably tolerate. Slowly rotate back up and repeat as necessary.

Muscles Involved:

  • Rotator Cuff (Infraspinatus, Teres Minor)

Related Conditions:

  • Shoulder Impingement

  • Posterior Shoulder Impingement

  • Dynamic Shoulder Instability

  • Rotator Cuff Tear / Rotator Cuff Tendinitis

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David Song
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