Description

The dumbbell lying external shoulder rotation exercise targets the external rotators of the shoulder, helping to improve shoulder stability and strength in a lying position.

Starting Position

Lie on your side on a flat bench with a dumbbell in the top hand. Keep the elbow of the working arm against your side and bend it to 90 degrees.

Technical Execution

Exhale and slowly rotate the arm upwards, keeping the elbow against the side and ensuring the movement is controlled. Inhale and return to the starting position.

Range of Motion

Focus on a full range of motion, aiming to rotate the arm as far back as comfortably possible without compromising form.

Variations

To increase difficulty, perform the exercise standing with a resistance band or cable instead of lying down.

Common Mistakes

Common mistakes include using too heavy weights, not maintaining proper form, and arching the back.

Practical Advice

It is important to start with light weights to focus on proper form and range of motion. Engage your core muscles to stabilize the body throughout the exercise.

Additional Notes

This exercise is great for individuals aiming to strengthen the rotator cuff muscles and improve shoulder mobility.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

shoulders

Secondary Muscles