Strength Conditioning Drill: Dumbbell External Rotation (Baseball)

Seated dumbbell external rotation with slow eccentric to strengthen the shoulder girdle. Baseball players are typically weak in this movement. Build up to 8-10% of your bench press weight.

How to Run This Drill

  1. Get set on a bench with your elbow supported. Hold a dumbbell with arm at 90 degrees.
  2. Lower the weight with a nice, controlled slow eccentric - take it all the way down.
  3. Drive back up to the starting position.
  4. Do 4 sets of 5-7 reps with that controlled eccentric.
  5. Start off at a lighter weight. Over time, build up to 8-10% of your bench press weight. For example, if you bench 275-300, your external rotation should reach that 8-10% range.

Coaching Points

  • Focus on slow controlled eccentric
  • Build up to 8-10% of bench press weight
  • Strengthens entire shoulder girdle
  • Baseball players are typically weak here - prioritize this movement

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At a Glance

Categories
Strength Conditioning
Focus Areas
Shoulder
Age Groups
13-1415-1617-1818+
Players
1-30 players
Difficulty
beginner

Equipment Needed

Amazon Basics Neoprene Dumbbell Hand Weights, 10 lb PairDumbbells
Bench

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