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Shoulders · Dumbbell
Dumbbell Lying External Shoulder Rotation
Dumbbell Lying External Shoulder Rotation is a beginner isolation strength exercise that works the delts (shoulders), with the shoulders and upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Rotator Cuff · supraspinatus, infraspinatus, teres minor, subscapularis
Secondary muscles
- Shoulders · Posterior Deltoids
- Upper Back · Rhomboids
How to do Dumbbell Lying External Shoulder Rotation
- Lie on your side on the floor with your knees slightly bent for stability. Support your head with your lower hand. Hold a dumbbell in your top hand, keeping your upper arm against your side and your elbow bent at 90 degrees.
- Start with your forearm across your abdomen, perpendicular to the floor.
- Rotate your shoulder to lift the dumbbell, bringing your forearm to a vertical position without moving your upper arm away from your side.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.
Form tips
- Keep your upper arm stationary against your side to isolate the shoulder rotation.
- Perform the movement slowly and with control to avoid momentum and ensure proper muscle activation.
- Use a light weight to start with, as this exercise targets small stabilizing muscles.
Dumbbell Lying External Shoulder Rotation alternatives
More delts exercises
Dumbbell Lying External Shoulder Rotation FAQ
What muscles does Dumbbell Lying External Shoulder Rotation work?
Dumbbell Lying External Shoulder Rotation mainly works the delts in the shoulders (supraspinatus, infraspinatus, teres minor and subscapularis). The shoulders and upper back work as secondary muscles.
What equipment do you need for Dumbbell Lying External Shoulder Rotation?
You need a dumbbell.
How many sets and reps of Dumbbell Lying External Shoulder Rotation should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Lying External Shoulder Rotation good for beginners?
Yes. Dumbbell Lying External Shoulder Rotation is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Lying External Shoulder Rotation burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Lying External Shoulder Rotation?
Other exercises for the delts include Lying Bench External Shoulder Rotation, Resistance Band Standing External Rotation, Resistance Band Shoulder Adduction and Kettlebell Shoulder Extension.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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