10 Best Dumbbell Lying External Shoulder Rotation Alternatives for Rehab

The Dumbbell Lying External Shoulder Rotation is done lying on your back with dumbbells. Ranked closest by our scoring: the Incline Twisting Sit-up, the Crab Twist Toe Touch and the Side Hip (On Parallel Bars).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Lying External Shoulder Rotation

Dumbbell Lying External Shoulder RotationPlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Rotator Cuff, Triceps

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

10 substitutes, ranked by how closely each one matches the Dumbbell Lying External Shoulder Rotation on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Incline Twisting Sit-upPlay demonstration

    1. Incline Twisting Sit-up

    63% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the delts.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body off the bench, curling forward.
    5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
    6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    7. Repeat the movement, this time twisting your torso to the other side.
    8. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Dumbbell Lying External Shoulder Rotation
  2. Crab Twist Toe TouchPlay demonstration

    2. Crab Twist Toe Touch

    51% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by sitting on the ground with your knees bent and feet flat on the floor.
    2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
    3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
    4. Return to the starting position and repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying External Shoulder Rotation
  3. Side Hip (On Parallel Bars)Play demonstration

    3. Side Hip (On Parallel Bars)

    51% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand between two parallel bars with your feet shoulder-width apart.
    2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
    3. Engage your abs and slowly lift your legs to the side, keeping them straight.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying External Shoulder Rotation
  4. Decline Sit-upPlay demonstration

    4. Decline Sit-up

    47% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Dumbbell Lying External Shoulder Rotation
  5. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    5. Hanging Straight Twisting Leg Hip Raise

    46% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight.
    2. Engage your core and lift your legs up towards your chest, keeping them straight.
    3. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
    4. Pause for a moment, then return to the starting position.
    5. Repeat the movement, but this time twist your hips to the opposite side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying External Shoulder Rotation
  6. Gorilla ChinPlay demonstration

    6. Gorilla Chin

    45% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your palms facing away from you.
    4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying External Shoulder Rotation
  7. Hanging Oblique Knee RaisePlay demonstration

    7. Hanging Oblique Knee Raise

    43% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat on the other side, twisting your torso in the opposite direction.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying External Shoulder Rotation
  8. Arm Slingers Hanging Bent Knee LegsPlay demonstration

    8. Arm Slingers Hanging Bent Knee Legs

    42% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
    2. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
    3. Slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying External Shoulder Rotation
  9. Arm Slingers Hanging Straight LegsPlay demonstration

    9. Arm Slingers Hanging Straight Legs

    41% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight down.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Hold for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying External Shoulder Rotation
  10. Bridge - Mountain Climber (Cross Body)Play demonstration

    10. Bridge - Mountain Climber (Cross Body)

    41% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
    3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
    4. Continue alternating sides, moving at a controlled pace.
    5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
    6. Maintain a steady breathing pattern throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Dumbbell Lying External Shoulder Rotation FAQ

What muscles does Dumbbell Lying External Shoulder Rotation work?

The exercise primarily targets the posterior deltoid and the external rotators of the rotator cuff, especially infraspinatus and teres minor. Maintain a fixed elbow at 90° and rotate the forearm outward to maximize external rotator activation and minimize deltoid-driven elevation.

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