Exercise library · Rotator cuff
Lying Bench External Shoulder Rotation
The Lying Bench External Shoulder Rotation is a dumbbell exercise that targets the rotator cuff, with the shoulders assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Rotator cuff
- Also works
- Shoulders
- Equipment
- Dumbbell
- Body part
- Shoulders
Step by step
- Lie on your side on a flat bench holding a dumbbell in the top hand, elbow bent at 90 degrees and tucked to your torso.
- Engage your core and keep your upper arm stationary.
- Rotate the dumbbell upward and outward in a controlled motion.
- Slowly return the dumbbell to the starting position.
- Maintain controlled movements and avoid swinging the arm.
- Keep core engaged and ensure proper posture throughout.
- Repeat for the desired number of repetitions and switch sides.
Related exercises
Dumbbell External RotationRotator cuff · Dumbbell
Dumbbell Lying External Shoulder RotationRotator cuff · Dumbbell
Dumbbell Upright Shoulder External RotationRotator cuff · Dumbbell
Palm Up Palm Down RotationRotator cuff · Bodyweight
Alternate Biceps Curl Standing DumbbellsBiceps · Dumbbell
Alternate Hammer Curl Standing DumbbellsBiceps · Dumbbell
One of 800 exercises in Bravel
Video demos, your previous weights and reps in every set, and a log of everything you lift. Join the waitlist and get all of them at launch.
Launching soon