Step by step instructions, muscle activation and variants for the Dumbbell Side-Lying External Rotation (on a Bench).
A rotator cuff isolation exercise performed lying on your side on a bench, rotating the top arm outward against the resistance of a light dumbbell. This movement strengthens the infraspinatus and teres minor, which are critical for shoulder health and stability.
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The Dumbbell Side-Lying External Rotation (on a Bench) 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.