Dumbbell Lying External Shoulder Rotation

deltsshouldersdumbbell

Matutunan kung paano gawin ang Dumbbell Lying External Shoulder Rotation nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Rotator Cuff, Triceps.

Dumbbell Lying External Shoulder Rotation exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Lying External Shoulder Rotation

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Lying External Shoulder Rotation nang may tamang form:

  1. 1Humiga sa isang tagiliran sa isang flat bench na may itaas na braso laban sa tagiliran at nakateklo ang siko ng 90 degree.
  2. 2Hawakan ang isang dumbbell sa kamay na nakaharap pababa ang palad.
  3. 3Pinapanatiling naka-press ang itaas na braso sa tagiliran, dahan-dahang i-rotate ang braso pataas nang kasing layo ng kaya mo.
  4. 4Huminto saglit sa taas, pagkatapos ay dahan-dahang ibaba ang braso pabalik sa simulating posisyon.
  5. 5Ulitin para sa nais na bilang ng repetitions, pagkatapos ay lumipat sa kabilang panig.

Mga Muscles na Ginagamit sa Dumbbell Lying External Shoulder Rotation

Primary

delts

Secondary

rotator cufftriceps

Exercise Details

Equipment
dumbbell
Body Part
shoulders
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Dumbbell Lying External Shoulder Rotation?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Lying External Shoulder Rotation?

Ang Dumbbell Lying External Shoulder Rotation ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Rotator Cuff, Triceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Dumbbell Lying External Shoulder Rotation?

Ang Dumbbell Lying External Shoulder Rotation ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Lying External Shoulder Rotation nang may tamang form?

Simulan sa pamamagitan ng Humiga sa isang tagiliran sa isang flat bench na may itaas na braso laban sa tagiliran at nakateklo ang siko ng 90 degree. Hawakan ang isang dumbbell sa kamay na nakaharap pababa ang palad. Pinapanatiling naka-press ang itaas na braso sa tagiliran, dahan-dahang i-rotate ang braso pataas nang kasing layo ng kaya mo. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Lying External Shoulder Rotation?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Dumbbell Lying External Shoulder Rotation?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Dumbbell Lying External Shoulder Rotation best for?

The Dumbbell Lying External Shoulder Rotation fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

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