Dumbbell Lying External Shoulder Rotation (External Shoulder Rotators)

Having strong external rotator muscles is essential for protecting the shoulders from injury. They also play a big role in being able to perform heavy pressing movements like the bench and shoulder press. The dumbbell lying external shoulder rotation is a very effective exercise with isolates these very important muscles located in the shoulder.

You don’t need to use a lot of weight to build strength with this exercise but you don’t want to go too light otherwise the benefits won’t be as pronounced. So choose a dumbbell you can comfortably perform 15-20 reps with and before you know it; your strength will improve and injuries will be less likely to occur from strengthening your external shoulder rotators.

In this Exercise

• Target Muscle Group: Infraspinatus, teres minor (External shoulder rotators)
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbell
• Difficulty: Beginner

Exercise Instructions

1. Lie on your left side with your left arm stretched out on the floor perpendicular to your body.
2. Grab a dumbbell with your right arm and rest your arm on your side at a 90-degree angle with your shoulder in a neutral position.
3. Raise the dumbbell by rotating your shoulder toward the ceiling.
4. Pause for a couple of seconds.
5. Lower your arm back to the starting position.
6. Complete desired reps and turn to your right side and repeat the exercise.

Variations & Tips

• You can lie on the ground or a flat surface.
• Do not over rotate your shoulders.
• Don’t go too heavy or you could injure your shoulder joints.

Watch: How to perform the dumbbell lying external shoulder rotation

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