External Rotation With Dumbbell, Seated
| rating: | Ø 4.78 through 9 votes |
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| required: | Dumbbell, Bench / Seat |
| level: | Easy |
| type: | Strength |
| Variations available (6) |
Starting Position
- grasp a dumbbell with one hand
- sit down on a chair which has a longer seat area
- bent your knee joint and bring the foot (same side like the dumbbell) onto the seat area
- lay down the upper arm onto the end of the thigh
- your forearm is parallel to the ground and in a 90 degree angle to upper arm
- hold the hand in extension to the forearm
- keep your back straight
- adhere to the chair with the other hand
Correct Execution
- now bring up the weight in a bow without momentum
- the upper arm always lies on the thigh
- keep the 90 degree angle in the elbow joint
- keep the knee where it is
- repeat the exercise several times and do not forget the other side