Dumbbell lying external shoulder rotation

How to do it

1. 1Lie on your side on a flat bench with your upper arm against your side and your elbow bent at 90 degrees.
2. 2Hold a dumbbell in your hand with your palm facing down.
3. 3Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
4. 4Pause for a moment at the top, then slowly lower your forearm back to the starting position.
5. 5Repeat for the desired number of repetitions, then switch sides.

More shoulders exercises

• Dumbbell lying one arm deltoid rearDumbbells
• Dumbbell lying on floor rear delt raiseDumbbells
• Dumbbell raiseDumbbells
• Smith shoulder pressSmith machine
• Cable supine reverse flyCable
• Dumbbell standing alternate raiseDumbbells
• Barbell rear delt raiseBarbell
• Barbell standing wide military pressBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.