Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | 2 dumbbells |
Additional Equipment | - |
Instructions
Preparation
Grasp dumbbells and stand upright. With back straight bend forward by flexing hip and knees. Hold elbows at height of shoulders and let forearms point down. Keep upper arms perpendicular to torso.Execution
Externally rotate upper arms until forarms point forward. Return and repeat.Variations / Comments
-![Dumbbell External Rotation, Bent-over | Starting Position Dumbbell External Rotation, Bent-over Starting Position](/data/exercisefiles/74/974.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell External Rotation, Bent-over | Ending Position Dumbbell External Rotation, Bent-over Ending Position](/data/exercisefiles/75/975.jpg)
Muscles
Target | Infraspinatus |
Synergist | Deltoid, Posterior |
Stabilizers | Supraspinatus | Rhomboids | Deltoid, Lateral | Deltoid, Anterior | Extensors | Erector Spinae | Gluteus Maximus | Quadriceps | Hamstrings |
![Dumbbell External Rotation, Bent-over | Muscles Front Dumbbell External Rotation, Bent-over Muscles Front](/data/musclemaps/45/545.jpg)
Front
![Dumbbell External Rotation, Bent-over | Muscles Rear Dumbbell External Rotation, Bent-over Muscles Rear](/data/musclemaps/46/546.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)