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All exercises

Dumbbell side-lying external rotation

Beginner

Dumbbell side-lying external rotation is a isolation dumbbell exercise for the rear delts.

Trained one side at a time.

What it works

Primary muscle

Rear delts

Equipment
Dumbbell
Movement
Mobility
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Lie on your side on a bench or the floor, resting your head on your bottom arm, with a light dumbbell in your top hand.
  2. 2Bend the top elbow to 90 degrees and rest that upper arm along your side, forearm across your stomach; a small rolled towel between elbow and ribs helps.
  3. 3Rotate your forearm up towards the ceiling, keeping the elbow on your side and the wrist straight.
  4. 4Pause briefly at the top without rolling your body backwards to get more range.
  5. 5Lower the dumbbell slowly to your stomach, finish your reps and turn over to work the other side.

What to do instead

  • Band shoulder external rotationResistance band
  • Cable shoulder external rotationCable

Harder variations

  • Band 90/90 external rotationResistance band
Logged today · 1 min restDumbbell side-lying external rotation

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band