Dumbbell Seated External Rotation

Seated, elbows pinned to the ribs, both forearms turn out to the sides holding upright dumbbells; the bells load the turn only lightly.

How to do it

Setup

Seated on a flat bench, back tall, elbows bent to 90° at the ribs, a dumbbell upright in each hand in front.

Steps

Turn both forearms out to the sides, the elbows staying on the ribs.
Squeeze the shoulder blades lightly at the widest point.
Bring the bells back in front slowly.

Common mistakes

Elbows peeling away from the ribs to widen the arc: keep them pinned; the turn is in the shoulder. Forearms dipping as they turn: hold them level with the floor. Chasing heavy bells: they add little here; light and slow.

Breathing

Exhale rotating out, inhale returning.