Dumbbell Lying Supination
Description
The dumbbell lying supination (side-lying external rotation) lies on your side with your top elbow pinned against your body and rotates a light dumbbell upward. It targets the infraspinatus and teres minor — the external rotators of the shoulder. It is a gold-standard rotator cuff exercise.
Muscle Group
Equipment Required
Dumbbell Lying Supination Instructions
- Lie on your left side. Hold a light dumbbell in your right hand.
- Bend your right elbow to 90 degrees. Pin your right elbow against your right side.
- Start with the dumbbell pointing toward the floor in front of your stomach.
- Rotate your forearm upward (external rotation) while keeping your elbow pinned.
- Rotate until your forearm is nearly vertical.
- Slowly lower back to start.
- Complete reps, then switch sides.
- Use very light weight. Aim for 15 to 20 reps per side.
Dumbbell Lying Supination Form & Visual
Dumbbell Lying Supination Benefits
- Gold-standard external rotation exercise
- Targets the infraspinatus and teres minor
- Essential for shoulder health
- Prevents rotator cuff injuries
- Simple side-lying setup
- Used in physical therapy worldwide
Dumbbell Lying Supination Muscles Worked
- Infraspinatus
- Teres minor
- Posterior deltoid (slight)
Dumbbell Lying Supination Variations & Alternatives
- Cable External Rotation
- Band External Rotation
- Cable Internal Rotation
- Standing External Rotation
- Prone Y-Raise
