Exercise
Lying Dumbbell External Rotation
Also known as: dumbbell lying external shoulder rotation, side lying external rotation, rotator cuff external rotation
Lying Dumbbell External Rotation is a isolation exercise for the shoulders. Main target: posterior deltoid. Also works: lateral deltoid. Equipment: dumbbell.
Muscles worked
How to do it
- Lie on your side with a light dumbbell in the top hand, elbow bent 90 degrees and pinned to your side, forearm resting across your stomach.
- Keeping the elbow glued to your torso, rotate the forearm up until it points at the ceiling.
- Pause briefly, then lower back across the stomach under control.
- Finish the set and switch sides.
Similar exercises
Reverse Flyes
Dumbbell
Posterior deltoid
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Dumbbell
Posterior deltoid
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell
Posterior deltoid
Dumbbell Lying Rear Lateral Raise
Dumbbell
Posterior deltoid
External Rotation
Dumbbell
Posterior deltoid
Lying One-Arm Lateral Raise
Dumbbell
Posterior deltoid
Alternatives with other equipment
Band Pull Apart
Bands
Posterior deltoid
Face Pull
Cable
Posterior deltoid
Reverse Machine Flyes
Machine
Posterior deltoid
Sled Reverse Flye
Other
Posterior deltoid
Anti-Gravity Press
Barbell
Posterior deltoid
Side Wrist Pull
Bodyweight
Posterior deltoid
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.