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Dumbbell Lying External Shoulder Rotation exercise animated demonstration

Animated GIF · Available via API

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Dumbbell Lying External Shoulder Rotation

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Beginner

target Target Muscle Groups

Primary: Delts accessibility Shoulders
Rotator Cuff Triceps

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

compound

Cal/min

6.1

Force

push

Dumbbell Lying External Shoulder Rotation is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Rotator Cuff and Triceps.

list_alt Step-by-Step Instructions

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.

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