Dumbbell Side-Lying External Rotation Guide
Master the dumbbell external rotation to strengthen your rotator cuff, improve shoulder stability, and prevent injuries with our expert guide.
How to Perform
- Lie on your side on a flat bench or a mat with your legs stacked and your head supported by your bottom arm.
- Hold a light dumbbell in your top hand and tuck your elbow firmly into your side, creating a ninety-degree angle at the elbow.
- Place a small rolled towel between your elbow and your ribcage to ensure proper alignment and constant tension.
- Rotate your forearm upward toward the ceiling as far as your range of motion allows while keeping the elbow pinned to your side.
- Pause for a moment at the top of the movement to feel the contraction in the back of the shoulder.
- Lower the dumbbell slowly back to the starting position in front of your stomach under complete control.
- Complete all repetitions on one side before flipping over to train the opposite shoulder.
Common Mistakes
- Using excessive weight which causes the elbow to lift away from the torso.
- Using momentum or swinging the body to help lift the weight.
- Over-rotating the shoulder past a natural and comfortable range of motion.
- Allowing the wrist to curl or bend during the lift instead of keeping it neutral.
Muscles Worked
Primary movers
- Shoulder
Stabilizers
- Infraspinatus
- Teres minor
- Posterior deltoid
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulder · Shoulders