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.
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.
