Exercise Lab

Dumbbell Shoulder External Rotation -- Side Lying

View Instructions

Equipment

  • Dumbbells

Muscle Groups

  • Shoulders

Purposes

  • External rotator muscles of the shoulders

Similar Exercise

exercise multishot

Subscribers get access to workouts, exercises, meal plans, articles and much more. Subscribe now to get full access to all of the great features.

Sign Up Now


Description

  • Lying on your side, hold the dumbbell in the hand that's on the top, with the elbow bent at 90 degrees.
  • Keeping the elbow bent, rotate your arm so that the dumbbell moves up across your chest and toward the ceiling.
  • Return slowly to the start position.

ProTip

  • Keep your body in one position (try not to lean back or forward)

Mistakes

  • Twisting the body