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Dumbbell External Rotation
Beginner - Strength - Isolation
Targeted Muscle Group
Shoulders
Recommended Equipment
Dumbbell
How to do it
Steps :
1.) Start by 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.
