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Dumbbell Seated External Rotation - Left Arm
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Begin this exercise by sitting on a bench or the floor. </p> When working your right arm, bend your right knee up high enough so that when your elbow is placed on your knee your upper arm is parallel to the floor. Your upper arm should be parallel to the floor throughout the entire exercise. </p> Place your left arm behind your body for support. This will turn your torso slightly away from the working arm. </p> Start with the elbow of your right arm positioned at a 90-degree angle. This angle should be maintained throughout the entire exercise. At the start of each repetition, your forearm should be straight up and down or perpendicular to the floor. Then, lower the dumbbell to the left by slowly rotating your upper arm inward. Then, raise the dumbbell back to the starting position by externally rotating your upper arm. </p> Repeat for the required number of repetitions on your workout. Donít forget to work the other arm. If the workout calls for doing 2 sets of 10 repetitions this means that each arm must do <b>both</b> sets!

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