Seated Shoulder External Rotation August 13, 2026 Sit on a bench with one foot up on the bench and the other foot on the floor. Point the toes of the elevated foot down the length of the bench. Place the elbow on the same side into the crease of the knee. Start with the dumbbell pointed toward the ceiling. Sit as tall as you can. Keeping the elbow and shoulder in position, slowly rotate the forearm down as far as you can control. Then reverse the movement and rotate the dumbbell back up. If you have the range, continue slightly past vertical at the top. Control is key. Don’t chase range by letting the shoulder move. Do: 1–2 sets 5–10 reps each side Move slow. Own the range you have. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Movement Share this post Share Copy link Opens your share menu — including Instagram Stories.
Sit on a bench with one foot up on the bench and the other foot on the floor.
Point the toes of the elevated foot down the length of the bench.
Place the elbow on the same side into the crease of the knee.
Start with the dumbbell pointed toward the ceiling.
Sit as tall as you can.
Keeping the elbow and shoulder in position, slowly rotate the forearm down as far as you can control.
Then reverse the movement and rotate the dumbbell back up.
If you have the range, continue slightly past vertical at the top.
Control is key.
Don’t chase range by letting the shoulder move.
Do:
Move slow. Own the range you have.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.