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Dumbbell Bench Supported Shoulder External Rotation
Bench-supported dumbbell external rotation that targets rotator cuff muscles for shoulder stability and injury prevention; used in rehab, warm-ups, and for athletes with overhead demands.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Lats
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
4/10Upper Traps
Lats
3/10Teres Major
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on a bench with one knee elevated. Place the elbow of your working arm on the elevated knee, holding a light dumbbell with your forearm vertical and elbow at 90 degrees.
- Keep elbow fixed on knee.
- Rotate forearm outward from shoulder until perpendicular to body.
- Squeeze rotator cuff at top.
- Pause briefly.
- Slowly rotate forearm back to start.
- Repeat for reps, then switch arms.
Coaching Tips
Form Cues
- Elbow stays put.
- Rotate from shoulder only.
- Wrist stays neutral.
- Squeeze at top.
- Control the return.
Breathing
Inhale as you lower the dumbbell; exhale as you rotate outward and squeeze.
Tempo
2-1-2
Range of Motion
From forearm parallel to body to perpendicular, without moving elbow or shrugging shoulder.
Safety
Safety Notes
- Start with very light weight (1-2 lbs).
- Stop if any shoulder pain occurs.
- Avoid if acute shoulder injury.
- Keep movements slow and controlled.
- Use proper support to prevent strain.
Spotting
Not typically needed; use mirror for form check or partner to monitor shoulder position.
Common Mistakes
- Using momentum to swing.
- Shrugging shoulder upward.
- Bending wrist.
- Allowing elbow to drift.
- Arching back or leaning.
When to Avoid
- Acute shoulder impingement
- Rotator cuff tears
- Recent shoulder surgery
Flexibility Needed
- Adequate shoulder external rotation range
- Elbow flexion to 90 degrees
Build Up First
- Basic understanding of shoulder anatomy
- Ability to maintain stable posture
Also known as
Seated Dumbbell Shoulder External Rotation, Bench Supported DB External Rotation, Knee Supported Dumbbell External Rotation
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