1 / 6Dumbbell External Rotation
Lying on your side, you rotate a light dumbbell up with the elbow resting on your side. It is a simple way to strengthen the rotator cuff at home or in the gym.
Shoulders
- Level
- Beginner
- Equipment
- Dumbbells
- Main muscle
- Shoulders
- Also works
- —
- Beginner sets
- 3 × 12–15
- Rest
- 45 seconds
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See the app · coming soonHow to do it
- 1Lie on your side with a light dumbbell in your top hand.
- 2Keep your elbow bent 90° and pressed against your side.
- 3Rotate your forearm up toward the ceiling.
- 4Lower slowly, then switch sides.
Common mistakes
- Lifting the elbow off your side
- Rolling the body back to help
- Using a dumbbell that is too heavy
Tips
- Lie on your side with the top elbow bent at 90 degrees on your hip
- Rotate the dumbbell up until the forearm points to the ceiling
- Lower slowly over three seconds
Questions
What weight should I use?
Very light, 1 to 3 kg is enough for most people.
When should I do it?
As part of a warm-up before chest or shoulder days, or at the end of a workout.
More Shoulders exercises
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