Beginner
DUMBBELL LYING EXTERNAL SHOULDER ROTATION
Shoulders
Body Part
Delts
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
2
Step:2 Hold a dumbbell in your hand with your palm facing down.
3
Step:3 Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
4
Step:4 Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
