3. Seated Dumbbell External Rotation
Why it works: Seated Dumbbell External Rotations build strength in your shoulders (specifically the rotator cuff) and your core. “Common injuries in mountain biking often happen in the upper body when people fall off the bike or go over the handlebars,” says March, leading to injuries like a broken collarbone, shoulder separations, or wrist injuries. Building up a strong upper body, which might seem counterintuitive to biking, may help.
How to do it: Sit on a chair or bench, holding 5lb dumbbells in both hands. Keeping your back straight, raise your arms into a goal-post position so your elbows are in line with your shoulders. Then, keeping your elbows up, rotate your forearms down so your palms face the floor. To make the move more challenging, try it standing on both legs, then one.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!Back to top