Dumbbell Lying External Shoulder Rotation
Also known as: lying dumbbell external shoulder rotation
Dumbbell Lying External Shoulder Rotation trades complexity for overhead strength that holds up, and it belongs in your shoulder rotation.
How to do Dumbbell Lying External Shoulder Rotation
- 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.
Dumbbell Lying External Shoulder Rotation Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Lying External Shoulder Rotation Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Dumbbell Lying External Shoulder Rotation
Swap Dumbbell Lying External Shoulder Rotation For
Dumbbell Lying External Shoulder Rotation — Frequently Asked Questions
How do you do the Dumbbell Lying External Shoulder Rotation?
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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lying External Shoulder Rotation work?
The Dumbbell Lying External Shoulder Rotation primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying External Shoulder Rotation should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying External Shoulder Rotation good for beginners?
Yes. The Dumbbell Lying External Shoulder Rotation is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Lying External Shoulder Rotation?
Try the Kettlebell Alternating Press, Cable Supine Reverse Fly or the Band Standing Rear Delt Row. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying External Shoulder Rotation the same as the lying dumbbell external shoulder rotation?
Yes. The Dumbbell Lying External Shoulder Rotation is also commonly called the lying dumbbell external shoulder rotation. Different gyms and training programs label it differently, but "lying dumbbell external shoulder rotation" refer to this same movement.
