Exercises / Shoulders / Dumbbell Lying External Shoulder Rotation

Dumbbell Lying External Shoulder Rotation

Dumbbell Lying External Shoulder Rotation: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell.

Technique demo: Dumbbell Lying External Shoulder Rotation
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Body partshoulders
Primary muscles
delts, rotator cuff
Secondary muscles
triceps
Plan this in AIron

How to do it

  1. Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
  2. Hold a dumbbell in your hand with your palm facing down.
  3. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
  4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Similar exercises