Seated Leaning Shoulder Dumbbell External Rotation
Seated leaning shoulder dumbbell external rotation
ShouldersIntermediateStabilityRotation
At a glance
| Muscles worked | Primary: Rotator cuff |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Stability · Rotation |
| Sets & reps | 3 sets × 12-15 each arm |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Sit leaning forward
- Step 2: Elbow supported
- Step 3: Rotate dumbbell out
- Step 4: Hold briefly
- Step 5: Switch arms
Equipment
- Dumbbell optional
Coaching tips
Benefits
Seated leaning shoulder dumbbell external rotation
Common mistakes
Using momentum
Make it harder
Light weight
Make it easier
Band version
Breathing
Exhale rotating
Build a workout with this exercise
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.