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Dumbbell Side Lying External Shoulder Rotation
A side-lying dumbbell isolation exercise targeting the infraspinatus and teres minor to build shoulder stability and prevent injury; used in rehab and for overhead sports performance.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
4/10Mid Traps, Lower Traps
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a mat or bench with knees bent for stability. Hold a light dumbbell in your top hand, elbow bent at 90 degrees pressed against your side, forearm across your body.
- Keep elbow glued to your side.
- Rotate forearm upward toward ceiling using shoulder.
- Pause briefly at top contraction.
- Slowly lower dumbbell back to start.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Elbow stays tucked
- Rotate from shoulder only
- Squeeze rear shoulder
- Control the descent
Breathing
Inhale as you lower the dumbbell; exhale as you rotate upward. Brace your core throughout.
Tempo
3-1-2
Range of Motion
Rotate from forearm parallel to body to perpendicular to floor, with elbow fixed at side and upper arm against torso.
Safety
Safety Notes
- Use very light weight to avoid strain
- Stop if sharp shoulder pain occurs
- Maintain neutral spine
- Consult professional for shoulder issues
Spotting
Not required; self-supported isolation movement.
Common Mistakes
- Flaring elbow outward
- Twisting torso for momentum
- Using too heavy a weight
- Dropping weight quickly
When to Avoid
- Acute shoulder impingement
- Rotator cuff tears
- Shoulder instability
- Labral tears
Flexibility Needed
- Adequate shoulder external rotation range
- Scapular stability
Build Up First
- Basic shoulder joint awareness
- Proper form in shoulder warm-ups
Also known as
Side Lying Dumbbell External Rotation, Lying Dumbbell Shoulder External Rotation, Side Lying Rotator Cuff Rotation
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