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Side-Lying Dumbbell Shoulder External Rotation

Also: dumbbell lying external shoulder rotation

Main
Delts
Secondary
Rotator cuffTriceps
Equipment
Dumbbell
Level
Beginner
Movement
Shoulder raise

How to do it

  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.

Same movement

See shoulders
Alternating Dumbbell Front RaiseDelts · DumbbellAlternating Prone Arm Raise on Stability BallLats · Body weight, Stability ballAlternating Seated Dumbbell Front RaiseDelts · Dumbbell, Bench

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Log every set of Side-Lying Dumbbell Shoulder External Rotation and watch your best climb, week by week.

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Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım