Dumbbell Side Lying External Rotation (on a bench) Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Shoulders
- Secondary Muscles
- Infraspinatus, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Side Lying External Rotation
How to: Dumbbell Side Lying External Rotation (on a bench)
- Lie on your side on a bench with your arm resting against the bench.
- Hold a dumbbell in your upper hand and keep your elbow bent at a 90-degree angle.
- Slowly lift the dumbbell towards the ceiling by rotating your shoulder.
- Hold for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Raising the elbow away from the body during the lift.
- Using too heavy a weight, which can compromise form.
- Not rotating the shoulder fully.
Modifications
- Use a lighter dumbbell to reduce strain.
- Perform the exercise without a bench for added stability.
Tips
- Keep your elbow close to your body throughout the movement.
- Control the weight, avoiding any sudden or jerky motions.
- Focus on the rotation of the shoulder, rather than just moving the arm.
Dumbbell Side Lying External Rotation (on a bench) Alternatives
Tags
shoulders
external rotation
strength
dumbbell
upper body
rehabilitation