deltsdumbbell
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
delts
Secondary muscles
rotator cufftriceps
Primary body parts
shoulders
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.
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