Dumbbell Lying External Shoulder Rotation
Description
The dumbbell lying external shoulder rotation is a rotator cuff exercise where you lie on your side and rotate the top arm's forearm upward against a light dumbbell. It targets the infraspinatus and teres minor — the external rotators of the shoulder — essential for shoulder health.
Muscle Group
Equipment Required
Dumbbell Lying External Shoulder Rotation Instructions
- Lie on your left side on the floor or a bench.
- Bend your right elbow at 90 degrees. Upper arm against your side.
- Hold a light dumbbell in your right hand. Forearm starts across your stomach (pointing down).
- Rotate your forearm upward, away from your body, toward the ceiling.
- Rotate until your forearm is pointing straight up.
- Slowly lower back to the starting position under control.
- Keep your elbow pinned to your side throughout — only your forearm rotates.
- Use very light weight (2 to 10 lbs). Aim for 15 to 20 reps per side.
Dumbbell Lying External Shoulder Rotation Form & Visual
Dumbbell Lying External Shoulder Rotation Benefits
- Strengthens the external rotators (infraspinatus, teres minor)
- Essential for shoulder health
- Prevents shoulder injuries
- Simple setup with light dumbbells
- Rehabilitation and prehab exercise
- Important for overhead athletes
Dumbbell Lying External Shoulder Rotation Muscles Worked
- Infraspinatus (primary)
- Teres minor
- Posterior deltoid (slight)
Dumbbell Lying External Shoulder Rotation Variations & Alternatives
- DB Lying Supination
- DB Lying Pronation (internal)
- Cable Internal Rotation
- Band External Rotation
- Standing Cable External Rotation
