Lying Dumbbell Shoulder External Rotation
ShouldersIsolationPullDumbbellsBeginner
External rotation lying on your side. Gravity loads exactly the final part of the turn, and with the torso supported it cannot cheat.
How to perform
- 1.Lie on the side opposite the working arm.
- 2.Top elbow pinned to your ribs at 90 degrees.
- 3.Holding the dumbbell, rotate your forearm toward the ceiling.
- 4.Go as high as the shoulder allows without compensating.
- 5.Lower slowly.
Common mistakes
- ●Rolling the torso back to gain range
- ●Elbow leaving your ribs
- ●Dumbbell too heavy
- ●Dropping the weight on the way down
Proper technique
Start with 2-4 kg: heavy is counterproductive here. A towel between elbow and ribs holds the position. The slow lowering is half the exercise.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Infraspinatus
Secondary
- Rear deltoid
- Teres minor