Dumbbell Lying External Rotation
- 1 - Lie on your side on a flat bench with your legs extended. Hold a dumbbell in your top hand (the one facing upward). Bend your elbow to a 90-degree angle so your forearm is parallel to the ground and your upper arm is against your side.
- 2 - Place your bottom arm under your head for support, ensuring your head and neck are in a comfortable position.
- 3 - While maintaining the 90-degree angle in your elbow, slowly rotate your forearm and the dumbbell away from your body. This movement is an external rotation of your shoulder joint.
- 4 - Continue to rotate your forearm until your hand and the dumbbell are as far away from your body as comfortably possible without straining. You should feel a stretch in your shoulder at the peak of the movement.
- 5 - Reverse the rotation to return the dumbbell to the starting position. Keep your upper arm against your side throughout the exercise.
- 6 - Perform the desired number of repetitions on one side before switching to the other side.
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