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Shoulders
dumbbell lying external shoulder rotation
- Primary target
- Delts
- Equipment
- Dumbbell
- Body part
- Shoulders
- Secondary muscles
- Rotator Cuff
Secondary muscles
Rotator CuffTriceps
Step by step
- 1
Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
- 2
Hold a dumbbell in your hand with your palm facing down.
- 3
Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
- 4
Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- 5
Repeat for the desired number of repetitions, then switch sides.
How to perform
Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees. Hold a dumbbell in your hand with your palm facing down. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible. Pause for a moment at the top, then slowly lower your forearm back down to the starting position. Repeat for the desired number of repetitions, then switch sides.
