Dumbbell Bench Supported External Rotation
Standing beside an incline bench with the upper arm resting on the top of its back, rotate the dumbbell from low in front to above the elbow; the bench holds the arm so only the rotation moves.
How to do it
Setup
Standing beside an incline bench, the upper arm laid on the top of the backrest, elbow bent to 90°, dumbbell low in front.
Steps
- Rotate the forearm up until the dumbbell is above the elbow.
- Keep the upper arm pressed to the bench.
- Lower the dumbbell back to the front slowly.
Common mistakes
Upper arm lifting off the bench: it stays on the pad and only the forearm turns. Leaning over the bench to help: stand tall beside it. Dropping the bell on the way down: slow; the lowering works too.
Breathing
Exhale on the raise, inhale lowering.
