Dumbbell Seated External Rotation

Instructions

1. Sit on a bench with a dumbbell in one hand, elbow bent to 90 degrees and tucked against your side.
2. Keeping the elbow fixed, rotate the forearm outward away from your body.
3. Pause at the end of the range of motion, then slowly return to the starting position.
4. Complete all reps on one side before switching.