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Home » Exercise Guides

Strengthen Your Rotator Cuff: Dumbbell Lying Shoulder Rotation

How to do the dumbbell lying external shoulder rotation

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:12 AM EDT

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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.

Dumbbell Lying External Shoulder Rotation Details
Basic Information
Body Part
Shoulders
Primary Muscles
Deltoid, Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
Secondary Muscles
Rhomboids, Trapezius
Equipment
Dumbbells, Exercise Mat Or Flat Surface
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Rotation
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy12-15
Endurance15-20
Power4-6
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Maximize Your Back Gains: Cable Standing Row for Total Strength
  • Strengthen Your Back: Machine One-Arm Row for Maximum Gains
  • Arnold Press: Target Deltoids, Traps, Triceps & Serratus
  • Dumbbell Lateral Raises: Build Strong Deltoids & More!

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

Interested in measuring your progress? Check out our strength standards for Shoulder Press.

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Categories: Exercise Guides Shoulders
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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