Dumbbell Seated External Shoulder Rotation
The external rotation with the elbow propped on a raised knee; the forearm tips forward and turns back upright against the bell's weight.
How to do it
Setup
Seated on a bench, one foot up on it, elbow resting on that knee, forearm upright with the bell.
Steps
- Let the forearm tip forward and down by turning the shoulder.
- Stop at a light stretch, elbow still on the knee.
- Turn the forearm back up to vertical.
Common mistakes
Elbow sliding off the knee: set the knee high enough to prop it. Opening the elbow angle to cheat: hold it at 90°. Dropping into the stretch: a slow lowering, then a steady turn up.
Breathing
Inhale down, exhale up.
