Seated Dumbbell External Rotation

The seated dumbbell external rotation increases strength in the shoulders while also improving shoulder joint mobility. Using dumbbells ensures muscular balance throughout the body and the seated position isolates the shoulders by removing assistance from other muscle groups.


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    Sit on a bench with one leg bent and the foot flat on the bench. Hold a dumbbell in that side's hand and bend the arm to 90 degrees to position your elbow atop the bent knee, your forearm parallel to the floor.
  2. Seated Dumbbell External Rotation
    Rotate your arm so the dumbbell moves directly above your knee. Pause, then lower the dumbbell to the start position.

Trainer’s Tips

  • Keep your wrist straight during the movement.
  • Keep your elbow stationary throughout the exercise.