Dumbbell Side-Lying External Rotation (On a Bench)
Gym Exercise Card
Equipment
Dumbbell Side-Lying External Rotation primarily targets the rotator cuff, aiding shoulder stability and strength. This exercise involves lying on your side on a bench, using a dumbbell to rotate the shoulder externally. It is beneficial for improving shoulder joint stability and preventing injuries.
How to do it
- Lie on your side on a bench, legs stacked, head supported by your lower arm.
- Hold a dumbbell in your top hand with your elbow bent at 90 degrees and resting on your side.
- Keeping the upper arm stable, rotate the shoulder externally, lifting the dumbbell upward.
- Slowly return to the starting position, maintaining control.
- Repeat for the desired number of reps, then switch sides.
Muscles worked
Primary Infraspinatus Teres Minor
Secondary Deltoid Posterior
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