Dumbbell Lying External Shoulder Rotation

Target muscle

Delts

Also works

Rotator cuff, triceps

Equipment

Dumbbell

Body part

Shoulders

How to do the dumbbell lying external shoulder rotation

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The rotator cuff and triceps work as secondary muscles. See all shoulder exercises or every dumbbell exercise.