TETSUDumbbell Lying External Shoulder Rotation
The Dumbbell Lying External Shoulder Rotation is a dumbbell exercise for the shoulders that primarily targets the delts, with the rotator cuff and triceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Lying External Shoulder Rotation
- Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
- Hold a dumbbell in your hand with your palm facing down.
- Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Dumbbell Lying External Shoulder Rotation work?
The Dumbbell Lying External Shoulder Rotation primarily targets the delts. The rotator cuff and triceps work as supporting muscles.
What equipment do I need for the Dumbbell Lying External Shoulder Rotation?
You need a dumbbell to perform the Dumbbell Lying External Shoulder Rotation.
How many sets and reps of the Dumbbell Lying External Shoulder Rotation should I do?
Do 2 to 3 sets of 10 to 15 slow, controlled reps per side of the Dumbbell Lying External Shoulder Rotation, typically as part of a warm-up. Range of motion matters more than speed or load.
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