dumbbell lying external shoulder rotation
dumbbell lying external shoulder rotation — highlighted muscle: delts

Muscles worked

delts, rotator cuff, triceps

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dumbbell lying external shoulder rotation

Body part
shoulders
Equipment
dumbbell
Target muscle
delts
Muscle group
rotator cuff

Secondary muscles

rotator cufftriceps

How to perform it

  1. 1

    Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.

  2. 2

    Hold a dumbbell in your hand with your palm facing down.

  3. 3

    Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.

  4. 4

    Pause for a moment at the top, then slowly lower your forearm back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions, then switch sides.

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