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Exercise Benefits With Proper Form & Technique

External Rotation With Dumbbell, Seated

through 8 votes
auxiliary muscles:Teres MusclesMuscle
required:Dumbbell, Bench or Seat
fitness level:Easy
exercise type:Strength
Variations available (6)
Starting PositionExecution

Starting Position

  • grasp a dumbbell with one hand
  • sit down on a chair which has a longer seat area
  • bent your knee joint and bring the foot (same side like the dumbbell) onto the seat area
  • lay down the upper arm onto the end of the thigh
  • your forearm is parallel to the ground and in a 90 degree angle to upper arm
  • hold the hand in extension to the forearm
  • keep your back straight
  • adhere to the chair with the other hand

Correct Execution

  • now bring up the weight in a bow without momentum
  • the upper arm always lies on the thigh
  • keep the 90 degree angle in the elbow joint
  • keep the knee where it is
  • repeat the exercise several times and do not forget the other side