Side-lying dumbbell external rotation
- Lie on your side holding a dumbbell in your upper hand, with your elbow bent to 90 degrees and tucked against your side.
- Keep your elbow in place and rotate your forearm upward by turning your shoulder outward.
- Raise the dumbbell as far as you can while keeping your elbow against your side and your shoulder controlled.
- Slowly rotate your arm back to the starting position and repeat.
Tips
- Keep your elbow firmly against your side throughout the movement so that the rotation comes entirely from the shoulder joint.
- Rotate your forearm upward at a controlled pace, and lower it back down with the same control rather than letting it drop.
- Choose a light dumbbell that allows you to complete the full rotation without your shoulder or torso compensating.
Common mistakes
- Letting the elbow drift away from the side during the rotation turns the movement into a different arc and changes the intended shoulder action.
- Rolling the torso backward as the forearm rises is a visible sign that the weight is too heavy or the range of motion has exceeded what the shoulder can control.
Make Every Set Count.
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