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How to do the Dumbbell Seated External Rotation
- 1Sit on a flat bench with a dumbbell in each hand.
- 2Hold the dumbbells with your elbows bent at 90 degrees and your upper arms close to your body.
- 3Rotate your forearms outward while keeping your elbows stationary.
- 4Return to the starting position.
Muscle group
Shoulders
Type
Weights or Machine
Equipment
Dumbbell, Flat Bench
TRACK THE DUMBBELL SEATED EXTERNAL ROTATION IN W8M8
Add it to a routine, log your sets and reps, and let the W8M8 AI build your programming and set your progression targets. Tracking is free forever. Pro is free for 3 days, then cancel any time.
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