Dumbbell Lying External Shoulder Rotation
Dumbbell Lying External Shoulder Rotation Instructions
- Start by lying on your side on a bench or mat with a dumbbell in your top hand.
- Keep your elbow bent at a 90-degree angle and your upper arm against your side.
- Slowly rotate your forearm and the dumbbell away from your body, keeping your elbow and upper arm stationary.
- Pause at the top of the movement and then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
Dumbbell Lying External Shoulder Rotation Form & Visual
Dumbbell Lying External Shoulder Rotation Benefits
- Strengthens the rotator cuff muscles, which helps to stabilize the shoulder joint and prevent injury
- Improves shoulder mobility and range of motion
- Targets the external rotators of the shoulder, which are often neglected in traditional shoulder exercises
- Can be done with light weights and minimal equipment, making it accessible for beginners or those with limited gym access
- Can be easily modified by adjusting the weight or the angle of the arm, allowing for progression as strength improves
Dumbbell Lying External Shoulder Rotation Muscles Worked
- Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)
- Deltoid (posterior fibers)
- Trapezius (middle and lower fibers)
- Rhomboids
Dumbbell Lying External Shoulder Rotation Variations & Alternatives
- Dumbbell standing external shoulder rotation
- Dumbbell seated external shoulder rotation
- Cable lying external shoulder rotation
- Cable standing external shoulder rotation
- Cable seated external shoulder rotation
- Resistance band lying external shoulder rotation
- Resistance band standing external shoulder rotation
- Resistance band seated external shoulder rotation
