Dumbbell Side-Lying External Rotation (On a Bench) Alternative
12 substitute exercises that target the same muscles
Dumbbell Seated External Rotation
Dumbbell Upright Shoulder External Rotation
Dumbbell External Rotation
Cable Shoulder 90 Degrees External Rotation
PVC External Rotation
Resistance Band Standing External Rotation
Cable Standing Shoulder External Rotation
Rotator Cuff Warm-Up
Resistance Band Shoulder Stretch Behind the Back
Dumbbell Incline Rear Fly
Dumbbell Reverse Fly
Dumbbell Lying Rear Delt Row
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Dumbbell Side-Lying External Rotation (On a Bench) trains
Primary Infraspinatus Teres Minor
Secondary Deltoid Posterior
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