Lying external shoulder rotation with dumbbell

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 3

Average per rep (lbs)*: 6

Description: Lie on your side with your upper body supported on your elbow and forearm, resting your head in your hand or on a pillow. Grasp a dumbbell with your free hand and bend your elbow to a 90-degree angle. Rest your elbow against your side and lower your forearm across your belly. Exhale as you raise the dumbbell as high as possible by externally rotating your shoulder. Keep your elbow against your side. Hold for a count of two.Inhale as you slowly lower the dumbbell across your belly. Repeat the movement. Switch sides and repeat the exercise while lying on your opposite side.

Exercise ID: 00212

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Lying external shoulder rotation with dumbbell

Exercise tips and tricks

Use a Light Weight: Begin with a light dumbbell to ensure you're focusing on the correct form and reducing the risk of injury.
Stabilize Your Body: Make sure your upper arm stays tucked close to your body throughout the movement to target the external rotators effectively.
Control Your Movement: Perform the rotation slowly and with control to engage the shoulder muscles fully. This will maximize the effectiveness of the exercise and help prevent strain.
Maintain Proper Posture: Keep your back and neck in a neutral position. Avoid rounding your shoulders or arching your back.
Breathe Properly: Inhale as you lower the dumbbell and exhale as you rotate it upward to maintain a steady rhythm and proper oxygen flow.
Use a Mirror: If possible, perform the exercise in front of a mirror to monitor your form and ensure you're maintaining the correct posture throughout the movement.
Increase Weight Gradually: Once you have mastered the form with a lighter weight, gradually increase the resistance to continue challenging your muscles.
Warm-Up and Stretch: Before incorporating this exercise into your routine, warm up your shoulder muscles to increase blood flow and flexibility.
Avoid Over-extension: Make sure to stop the rotation just before positions that might cause discomfort or overstrain on your shoulder joint.
Consistency is Key: Incorporate this exercise regularly in your routines, but remember to allow adequate rest for muscle recovery.
Pair with Other Exercises: To build comprehensive shoulder strength and mobility, pair the lying external shoulder rotation with other rotator cuff and shoulder stabilization exercises.

Exercise overview

Exercise tips and tricks

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