Dumbbell lying external shoulder rotation

Dumbbell lying external shoulder rotation

The dumbbell lying external shoulder rotation is an effective exercise that targets the muscles in the shoulders, specifically the rotator cuff muscles. It is a simple yet impactful movement that can be done with a set of dumbbells and a flat bench. This exercise is great for improving shoulder stability, flexibility, and strength. To perform the dumbbell lying external shoulder rotation, you start by lying face down on a flat bench with a dumbbell in each hand. Your arms should be extended straight out in front of you, with your palms facing down. From this starting position, you slowly externally rotate your arms by lifting the dumbbells out to the sides until they are parallel to the ground. Remember to keep your elbows slightly bent and maintain control throughout the movement. Lower the dumbbells back to the starting position and repeat for the desired number of repetitions. This exercise primarily targets the muscles of the rotator cuff, which are responsible for stabilizing the shoulder joint during various movements. Strong rotator cuff muscles can help prevent injuries and improve overall shoulder function. It is important to start with lighter weights and gradually increase as you get stronger and more comfortable with the movement. Proper form and control are key to maximize the benefits of this exercise while minimizing the risk of injury. Incorporating the dumbbell lying external shoulder rotation into your upper body workout routine can help enhance shoulder strength, stability, and overall performance. However, it is important to note that if you have any pre-existing shoulder injuries or conditions, it's advisable to consult with a healthcare professional before attempting this exercise. Remember to always warm up before exercising and listen to your body to avoid any unnecessary strain or discomfort. Keep challenging your muscles with progressive overload, and you'll be on your way to stronger and more resilient shoulders in no time!


  • Lie down on a flat bench with your feet flat on the floor and knees bent.
  • Hold a dumbbell in each hand with your palms facing up.
  • Start with your arms hanging down on either side of your body, elbows slightly bent.
  • Keeping your elbows tight against your sides, slowly raise the dumbbells up and away from your body, rotating your palms downward as you do so.
  • Continue rotating until your thumbs are pointing towards the floor.
  • Pause for a moment at the top of the movement, then reverse the motion to lower the dumbbells back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance as you get more comfortable with the exercise.
  • Maintain proper form throughout the movement, focusing on activating the muscles of the shoulder.
  • Engage your core muscles to stabilize your body during the exercise.
  • Control the weights on both the concentric (lifting) and eccentric (lowering) phase to maximize muscle activation.
  • Avoid excessive swinging or jerking of the weights, as it may put unnecessary stress on the shoulder joint.
  • Breathe steadily and naturally throughout the exercise, avoiding holding your breath.
  • Incorporate mobility exercises for the shoulders into your warm-up routine to prepare the joint for the movement.
  • Ensure a comfortable and supportive position by using a bench or mat for lying down during the exercise.
  • Listen to your body and adjust the range of motion based on your individual flexibility and comfort.
  • Consult with a fitness professional to assess your form and technique for optimal results.


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