Step by step instructions, muscle activation and variants for the Dumbbell Lying External Shoulder Rotation.
A rotator cuff strengthening exercise performed lying on your side, rotating a light dumbbell outward from a 90-degree elbow position. It specifically targets the posterior rotator cuff muscles (infraspinatus and teres minor) and improves shoulder stability.
Common mistakes content is coming soon.
The Dumbbell Lying External Shoulder Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.