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Exercise 0863 · REF bmBf7LN

Dumbbell Lying External Shoulder Rotation exercise animation

Dumbbell Lying External Shoulder Rotation

Category
Shoulders
Equipment
Dumbbell
Target
Delts

This is a rotator cuff exercise first and a deltoid exercise a distant second — light weight, slow rotation, and full control matter far more here than load. Training external rotation directly addresses a movement pattern that's chronically weak in most lifters, since almost nothing in a typical pushing-and-pulling routine trains it. It's commonly prescribed for shoulder health and injury prevention rather than for building visible muscle.

How to Do the Dumbbell Lying External Shoulder Rotation

  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

The Dumbbell Lying External Shoulder Rotation primarily targets the Delts, with Rotator Cuff as the primary synergist muscle group, along with the Triceps.

More Shoulders Exercises

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More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Lying External Shoulder Rotation work?
The Dumbbell Lying External Shoulder Rotation primarily targets the delts, with the rotator cuff and triceps assisting.
What equipment do I need for the Dumbbell Lying External Shoulder Rotation?
The Dumbbell Lying External Shoulder Rotation is done with a dumbbell.
What's a good alternative to the Dumbbell Lying External Shoulder Rotation?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.