Dumbbell External Rotation
oec:dumbbell-external-rotation
An isolation exercise performed lying on one's side to strengthen the infraspinatus and teres minor of the rotator cuff.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Side-Lying Dumbbell External Rotation, Dumbbell Shoulder Rotation, Dumbbell External Shoulder Rotation, Lying Dumbbell External Rotation, Dumbbell Shoulder Rotations
How to do it
Setup
- Lie on your side on a mat or flat bench, supporting your head with a pillow, foam block, or your bottom arm.
- Hold a light dumbbell in your top hand and bend your elbow to a 90-degree angle.
- Tuck the elbow firmly against your flank, letting the forearm rest across your abdomen with your palm facing your body.
Movement
- Keeping your elbow pinned firmly to your side, rotate your forearm outward and upward toward the ceiling.
- Continue rotating until your forearm is roughly parallel to the floor or just above, without forcing joint range.
- Pause for a brief moment to contract the back of your shoulder.
- Slowly lower the dumbbell back across your abdomen under strict control.
- Complete the desired repetitions, then roll over and repeat on the opposite arm.
Breathing
Exhale as you rotate the dumbbell upward against gravity, and inhale as you lower it back to your stomach.
Cues
- Pin your elbow to your ribs like a door hinge.
- Keep your wrist straight and firm.
- Stay stacked on your side without rolling backward.
Common faults
- Rolling the torso backward to swing the dumbbell upward.
- Keep your hips and shoulders perpendicular to the floor throughout the entire set.
- Lifting the elbow away from the ribcage during the movement.
- Keep the elbow pressed to your side, optionally placing a rolled towel between your elbow and ribs to maintain contact.
- Using excessively heavy weight that compromises form.
- Use very light loads; the rotator cuff muscles are small and respond best to high-repetition, strictly controlled work.
Safety
- Stop immediately if you feel sharp pain in the front of the shoulder or deep in the socket.
Muscles
Joints
- Shoulder: External rotation
- Shoulder blade: Isometric stabilization
- Elbow: Isometric stabilization
Details
- Movement
- Rotation
- Modality
- Rehabilitation, Strength, Mobility
- Mechanics
- isolation
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell
- Record
- Repetitions and Load
- Load
- external, total
Related
- substitute for Cable External Rotation
- substitute for Cable Shoulder External Rotation
- substitute for Dumbbell Seated External Rotation
- substitute for Dumbbell Side-Lying External Rotation
- substitute for Side-Lying Dumbbell External Rotation
Sources
- wger: Dumbbell Shoulder Rotations, by hpmbala@gmail.com (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.