Dumbbell Seated External Shoulder Rotation
Complete guide to Dumbbell Seated External Shoulder Rotation. Learn proper form, technique, and execution. Targets Shoulders — Rear Shoulder. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Seated External Shoulder Rotation
Grab a light dumbbell and sit on a bench with your feet flat on the floor.
Rest your working elbow on your knee with your arm bent at 90 degrees and the dumbbell pointing toward the floor.
Engage your abs and take a breath.
Rotate your forearm upward until the dumbbell points toward the ceiling, squeezing your shoulder at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |