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
- Get set on a bench with your elbow supported. Hold a dumbbell with arm at 90 degrees.
- Lower the weight with a nice, controlled slow eccentric - take it all the way down.
- Drive back up to the starting position.
- Do 4 sets of 5-7 reps with that controlled eccentric.
- 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
At a Glance
- dumbbells
- bench
Quick Actions
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