Dumbbell lying external shoulder rotation

Muscles worked: Shoulders
Shoulders
🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start by lying on your side, propped up on your forearm with your head aligned. With a dumbbell held close to your side at a 90-degree angle, rotate your shoulder outward to raise the weight. Lower the weight with control back to the initial position, then repeat on the opposite side.

Muscles Worked

Infraspinatus
Secondary: Teres Minor, Rear Delt

Tips

Keep a consistent 90-degree bend in your elbow and stabilize it against your ribs. Decrease the dumbbell weight if you notice it drifting away from your side. This movement helps address muscle imbalances. Prioritize slow, deliberate motions throughout the entire range. Actively contract your shoulder external rotator muscles for optimal results.

Similar exercises

Cable external shoulder rotation Shoulders · 🔧 Single Cable Machine 1/10 Dumbbell external rotation Shoulders · 🔧 Dumbbell 2/10 Resistance band shoulder external rotation Shoulders · 🔧 Resistance band 1/10 TRX external shoulder rotation Shoulders · 🔧 TRX 2/10 Resistance band seated shoulder external rotation Shoulders · 🔧 Resistance band 1/10 Dumbbell seated shoulder press Shoulders · 🔧 Dumbbells 3/10 Dumbbell shoulder press Shoulders · 🔧 Dumbbells 3/10 Dumbbell standing shoulder press Shoulders · 🔧 Dumbbell 3/10
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