dumbbell lying external shoulder rotation
dumbbell lying external shoulder rotation is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
Step 2
Hold a dumbbell in your hand with your palm facing down.
Step 3
Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
Step 4
Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts in the app
Delibra helps you track sets, weight & reps, and browse the exercise library anytime.