Exercise of the Week – Dumbbell Seated Shoulder External Rotation

Instructions

Preparation

Sit on bench. Place foot on other side of bench and other foot on floor with knees bent. Place upper elbow on knee with dumbbell positioned above knee.

Execution

Lower dumbbell downward toward lower leg by rotating shoulder until slight stretch is felt. Return and repeat. Continue with opposite arm.

Comments

Throughout movement, keep bent elbow (approximately 90°) in front of body, chest or shoulder height.

 Utility:

Auxiliary

 Mechanics:

Isolated

 Force:

Pull

Muscles

Target

Teres Minor

Synergists

InfraspinatusDeltoid, Posterior

Stabilizers

Wrist Extensors

Source: exrx.net