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Technique

  1. Sit down, hold one weight and place the elbow on the knee (resting the elbow allows to focus on the shoulder external rotators).
  2. Let your upper arm point 45 degrees to the side and your elbow bend at 90 degrees.
  3. Rotate your arm on the axis of the upper arm, to lift the weight until your forearm is vertical, then lower it down slowly.
Logging: Weight used on one side. Repetitions done on one side.

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Muscles

Strength

Primary

  • Rotator cuff

Secondary

  • Shoulders
  • Infraspinatus
  • Teres minor

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Equipment

Kettlebell
Kettlebell
Dumbbell
Dumbbell

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Appears in

Other disciplines
Joint movements
Shoulderexternal rotation
trains stretches
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Sitting shoulder external rotation side

Beginner
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Sitting shoulder external rotation front

Beginner
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Side-lying shoulder external rotation

Beginner
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Dumbbell cuban press

Novice
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Barbell cuban press

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.