Lie on your side and rotate the forearm upward from the shoulder while keeping the elbow fixed; the movement emphasizes the shoulder external rotators and upper back musculature.
How to do the Lying External Rotation (Dumbbell)#
- Lie on your side on a firm surface with the top arm holding a dumbbell and the elbow bent to about 90°, upper arm resting against your side.
- Start with the forearm and dumbbell positioned across your midline (hand toward your abdomen).
- Keeping the elbow anchored against your side, externally rotate the shoulder to lift the forearm upward until the hand is roughly level with the elbow.
- Pause briefly at the top with control, then lower the weight slowly back to the starting position.
- Repeat for the prescribed repetitions while maintaining a stable shoulder blade and a steady, controlled tempo.
Muscles worked#
- Primary: Upper back (Rhomboids & Middle Trapezius), Rear delts (Posterior Deltoid)
- Secondary: Traps (Trapezius)
Common mistakes#
- Allowing the elbow to drift away from the side.
- Shrugging or elevating the shoulder instead of rotating at the joint.
- Using momentum or swinging the weight.
- Choosing a weight that causes wrist bending or loss of control.
