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Shoulders · Dumbbell · Beginner

How to do Dumbbell Lying External Shoulder Rotation

The dumbbell lying external shoulder rotation is an exercise that targets the deltoid muscles and the rotator cuff, helping to improve shoulder stability and strength. It is performed lying on your side, rotating the forearm upward while keeping the upper arm against the side.

Dumbbell Lying External Shoulder Rotation demonstration
Primary muscle
Shoulders
Also works
Rotator cuff and Triceps
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell Lying External Shoulder Rotation, step by step

  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.

Muscles worked

Dumbbell Lying External Shoulder Rotation works your shoulders as the main mover, with help from your rotator cuff and triceps.

Track Dumbbell Lying External Shoulder Rotation in SPLYT

Dumbbell Lying External Shoulder Rotation is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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