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External Rotation, Bent-over

 
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Classification
Type auxiliary
Mechanics isolated
Direction pull
Equipment 2 dumbbells
Additional Equipment -
x Rate External Rotation, Bent-over
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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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

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Dumbbell External Rotation, Bent-over Starting Position Starting Position
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Dumbbell External Rotation, Bent-over Ending Position Ending Position

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
Front
Dumbbell External Rotation, Bent-over Muscles Rear
Rear
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