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Shoulders · Body Weight
Lying Bench External Shoulder Rotation
Lying Bench External Shoulder Rotation is a beginner isolation strength exercise that works the delts (shoulders), with the shoulders assisting. It needs only a bench. 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
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Rotator Cuff · Subscapularis
Secondary muscles
- Shoulders · Deltoids
How to do Lying Bench External Shoulder Rotation
- Lie on your back on a bench with your arms extended out to the sides, your elbows bent at 90 degrees, and your forearms hanging off the sides of the bench, perpendicular to the floor in line with your head.
- Rotate your shoulders to lift your forearms upward until they are vertical to the floor, maintaining the 90-degree angle at your elbows throughout the movement.
- Slowly lower your forearms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your core engaged and your back flat against the bench to maintain stability.
- Move slowly and with control to maximize muscle engagement and prevent injury.
- Keep your elbows fixed at a 90-degree angle throughout the movement to isolate the shoulder rotation.
Lying Bench External Shoulder Rotation alternatives
More delts exercises
Lying Bench External Shoulder Rotation FAQ
What muscles does Lying Bench External Shoulder Rotation work?
Lying Bench External Shoulder Rotation mainly works the delts in the shoulders (Subscapularis). The shoulders work as secondary muscles.
What equipment do you need for Lying Bench External Shoulder Rotation?
You need only a bench.
How many sets and reps of Lying Bench 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 Lying Bench External Shoulder Rotation good for beginners?
Yes. Lying Bench External Shoulder Rotation is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Lying Bench 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 Lying Bench External Shoulder Rotation?
Other exercises for the delts include Dumbbell Lying External Shoulder Rotation, Dumbbell Upright Shoulder External Rotation, Dumbbell External Rotation and Resistance Band Standing External Rotation.
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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