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Dumbbell Side-Lying Supination
Side-lying dumbbell rotation that targets shoulder external rotators and forearm supinators to build rotator cuff strength and stability; commonly used for shoulder rehab and prehab.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Forearms
Secondary Muscles
Biceps
Popularity Score
3
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
Forearms
8/10Biceps
4/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a flat bench or floor with your working arm on top. Bend your elbow to 90 degrees, tuck it to your side, and hold a light dumbbell with palm facing down.
- Keep elbow fixed at your side and bent at 90 degrees.
- Exhale and rotate your forearm upward toward the ceiling.
- Raise the dumbbell until your palm faces up or forearm is perpendicular to the floor.
- Squeeze the muscles at the top for 1-2 seconds.
- Inhale and slowly lower the dumbbell back to start.
- Maintain control throughout the movement.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Elbow tucked to side
- Rotate from shoulder
- Palm to ceiling
- Slow and controlled
- Squeeze at top
Breathing
Inhale as you lower the dumbbell; exhale as you rotate upward. Brace your core lightly.
Tempo
3-1-2
Range of Motion
Start with palm facing down across your abdomen; rotate until palm faces ceiling with forearm perpendicular to floor. Keep elbow stationary.
Safety
Safety Notes
- Use only light weights (1-5 lbs)
- Stop if shoulder or wrist pain occurs
- Keep movements slow and controlled
- Warm up shoulders first
- Avoid if acute shoulder injury
Spotting
No spotting required; self-assist with non-working hand if needed for beginners.
Common Mistakes
- Lifting elbow off side
- Using momentum
- Heavy weight causing strain
- Wrist bending
- Rushing the eccentric phase
When to Avoid
- Acute shoulder impingement
- Rotator cuff tear
- Wrist instability
Flexibility Needed
- Shoulder external rotation range
- Elbow flexion to 90 degrees
Build Up First
- Basic shoulder awareness
- Proper elbow tucking form
Also known as
Side-Lying Dumbbell External Rotation, Lying Dumbbell Supination, Dumbbell Rotator Cuff Supination
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