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.
Also Works
Rotator CuffTriceps
How to Perform
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.
Pro Tips
•Keep your upper arm pinned against your side with your elbow at exactly 90 degrees throughout the entire movement.
•Use a very light dumbbell (2-5 lbs) since the rotator cuff muscles are small and fatigue quickly.
•Rotate slowly through the full range of motion, pausing at the top for 1-2 seconds.
Common Mistakes
•Using too much weight, which causes the larger shoulder muscles to compensate and defeats the purpose of rotator cuff isolation.
•Lifting the elbow away from the side during the rotation, which recruits the deltoid instead of the infraspinatus.
•Rushing through reps without controlling the eccentric portion of the movement.
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