Dumbbell Lying External Shoulder Rotation

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Learn how to do the Dumbbell Lying External Shoulder Rotation with proper form and technique. This dumbbell exercise primarily targets your Delts, with secondary emphasis on Rotator Cuff, Triceps.

Dumbbell Lying External Shoulder Rotation exercise demonstration showing proper form

How to Do the Dumbbell Lying External Shoulder Rotation

Follow these steps to perform the Dumbbell Lying External Shoulder Rotation with correct form:

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

Dumbbell Lying External Shoulder Rotation Muscles Worked

Primary

delts

Secondary

rotator cufftriceps

Exercise Details

Equipment
dumbbell
Body Part
shoulders
Category
Extended

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