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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Frequently Asked Questions

What muscles does the Dumbbell Lying External Shoulder Rotation work?

The Dumbbell Lying External Shoulder Rotation primarily targets your Delts. Secondary muscles worked include Rotator Cuff, Triceps. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Dumbbell Lying External Shoulder Rotation?

The Dumbbell Lying External Shoulder Rotation requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell Lying External Shoulder Rotation with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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