dumbbell lying external shoulder rotation
The dumbbell lying external shoulder rotation is an exercise that targets the deltoid muscles and the rotator cuff, helping to improve shoulder stability and strength. It is performed lying on your side, rotating the forearm upward while keeping the upper arm against the side.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~6/per minute
STRENGTH
Target Muscle
deltsUPPER PUSH
Secondary Muscles
rotator cufftriceps
Instructions
- Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
- Hold a dumbbell in your hand with your palm facing down.
- Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
