How to do the Side Lying Dumbbell External Rotation
- Lie on your side, head on your lower arm, dumbbell in your top hand.
- Keep your upper arm along your side, elbow bent to 90 degrees.
- Rotate your forearm up until it points at the ceiling.
- Slowly lower the dumbbell back in front of your abdomen.
Full technique — 7 steps
- Lie on your side on the floor with your bottom knee bent and your head resting on your lower arm.
- Hold one dumbbell in your top hand and keep that upper arm along your side.
- Bend the top elbow to 90 degrees so the dumbbell rests in front of your abdomen.
- Rotate your shoulder to raise the dumbbell until your forearm points straight up.
- Keep your elbow at your side and the 90-degree bend fixed throughout the rep.
- Lower the dumbbell back in front of your abdomen under control.
- Complete all reps on one side, then switch arms.
Common mistakes
- Lifting the elbow away from your side
- Rolling the torso back to lift
- Opening the elbow angle to swing
- Choosing a dumbbell too heavy to control
- Cutting the bottom range short
Form cues
- Keep upper arm still
- Elbow stays at your side
- Keep elbow bend fixed
- Rotate, don't lift
Quick answers
What muscles does the Side Lying Dumbbell External Rotation work?
Primary: Infraspinatus 9/10, Teres minor 8/10. Also works: Rear delts 5/10, Supraspinatus 3/10, Rhomboids 3/10.
When should I do the Side Lying Dumbbell External Rotation in a workout?
Warm-up. Done at the start to get the body ready. ≈ 6 min with rest.
How many sets and reps of the Side Lying Dumbbell External Rotation?
Strength: 2–3 sets of 8–10 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 2–3 sets of 12–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
