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Exercise Guides

Dumbbell Lying External Shoulder Rotation (External Shoulder Rotators)

How to do the dumbbell lying external shoulder rotation

Malik, DPT

Written by Malik, DPT

Last Updated onMarch 13, 2019

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

Published: 8 May, 2018 | 10:35 AM EDT

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Categories: Exercise Guides Shoulders
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Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

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