Shoulders Exercise Database -> Dumbbell External Rotation

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Dumbbell External Rotation

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Dumbbell External Rotation

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Exercise Details

Main Muscle Group : Shoulders

Type : Strength

Mechanics : Isolation

Equipment : Dumbbell , Bench

Difficulty : Beginner

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Targeted Muscle Group

Shoulders

How To Perform Exercise

Steps :

1.) Start off laying on your side on a flat bench with one arm holding a dumbbell against your chest and the other arm extended in front of you holding to the bottom of the bench.

2.) Bend your elbow that is holding the dumbbell so that it is in a 90 degree angle then while keeping this position.

3.) Slowly rotate your forearm externally so that the dumbbell is lifted up from the chest position and is perpendicular to the floor.

4.) Hold onto this position for a count then return back to the starting position.

5.) Repeat for as many reps and sets as desired.