Fitwill stands in solidarity with Ukraine

Dumbbell Side Lying External Rotation (on a bench)

Dumbbell Side Lying External Rotation (on a bench)

The Dumbbell Side Lying External Rotation is an excellent exercise that targets the muscles in your shoulders, specifically the rotator cuff muscles. This exercise is typically done using a dumbbell while lying on your side on a bench. It is a great exercise for individuals looking to strengthen their shoulder muscles and improve stability in the shoulder joint. By performing the Dumbbell Side Lying External Rotation, you engage the muscles responsible for external rotation of the shoulder, namely the infraspinatus and teres minor. These muscles play a crucial role in stabilizing the shoulder joint and helping with movements like throwing, reaching, and lifting. When done correctly, this exercise can help correct muscle imbalances, improve posture, and prevent injuries. It also aids in enhancing overall shoulder strength and mobility, which can benefit athletes involved in sports requiring overhead motions, such as tennis, swimming, or baseball. To maximize the effectiveness of this exercise, it is important to use proper form and maintain a controlled movement throughout. Start with a lighter dumbbell and gradually increase the weight as your strength improves. As always, remember to listen to your body and avoid any excessive or jerky movements that could put unnecessary strain on your shoulder joint. While the Dumbbell Side Lying External Rotation is a great addition to any shoulder strengthening routine, it is crucial to combine it with a well-rounded exercise program that includes exercises targeting other muscle groups. Remember to consult with a fitness professional to ensure the exercise program is customized to your individual goals and needs. Keep challenging yourself and stay committed to your fitness journey!


  • Lie down on one side on a bench with your upper body supported by your forearm and your lower body extended.
  • Hold a dumbbell in your upper hand with your elbow bent at a 90-degree angle and your forearm resting on the side of your body.
  • Keeping your elbow stationary, slowly rotate your forearm and lift the dumbbell away from your body as far as you can while maintaining control.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbell back to the starting position.
  • Repeat the exercise for the desired number of repetitions and then switch sides to work the other arm.
  • Ensure that your core is engaged throughout the exercise to maintain stability and prevent excessive swinging or twisting of the body.
  • Select an appropriate weight dumbbell that allows you to maintain proper form and complete the desired number of repetitions with control.
  • Remember to breathe continuously throughout the exercise, exhaling as you lift and inhaling as you lower the dumbbell.

Tips & Tricks

  • Ensure proper form and technique to prevent injury.
  • Start with a lightweight dumbbell and gradually increase the weight as you progress.
  • Focus on engaging the external rotator muscles throughout the entire exercise.
  • Maintain a stable core and avoid using momentum during the movement.
  • Exhale as you lift the dumbbell and inhale as you lower it back down.
  • Perform the exercise in a controlled and slow manner for maximum benefit.
  • Avoid locking your elbow during the movement and keep a slight bend in the joint.
  • Listen to your body and modify or stop the exercise if you experience any pain or discomfort.
  • Incorporate this exercise into a well-rounded shoulder-strengthening routine.
  • Consult a fitness professional if you are unsure about how to properly perform this exercise.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot