How to do the Dumbbell Lying External Shoulder Rotation
Dumbbell Lying External Shoulder Rotation is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Rotator Cuff and Triceps.
Dumbbell Lying External Shoulder Rotation demonstration · © GymiaFit
Dumbbell Lying External Shoulder Rotation at a glance
- Primary muscles
- Delts
- Secondary muscles
- Rotator Cuff, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Lying External Shoulder Rotation step by step
- 1Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
- 2Hold a dumbbell in your hand with your palm facing down.
- 3Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
- 4Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch sides.
Dumbbell Lying External Shoulder Rotation — questions
What muscles does the Dumbbell Lying External Shoulder Rotation work?
The Dumbbell Lying External Shoulder Rotation primarily targets the Delts. It also recruits the Rotator Cuff, Triceps as secondary movers.
What equipment do I need for the Dumbbell Lying External Shoulder Rotation?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying External Shoulder Rotation suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying External Shoulder Rotation?
Dumbbell Iron Cross, Dumbbell Lying One Arm Deltoid Rear, Dumbbell Seated Alternate Shoulder train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying External Shoulder Rotation demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.