How to Do Dumbbell Lying External Shoulder Rotation

Dumbbell Lying External Shoulder Rotation is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Lying External Shoulder Rotation

  1. 01Lie on your side on a flat surface or bench with your head supported.
  2. 02Hold a light dumbbell in your top hand with the elbow tucked into your side at 90 degrees.
  3. 03Rotate your forearm upward toward the ceiling while keeping the elbow fixed against your torso.
  4. 04Lower the weight back down to the starting position with control.
  5. 05Complete all repetitions on one side before switching to the other.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Lying External Shoulder Rotation

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Place a small towel roll under your elbow to keep the humerus aligned and prevent mechanical cheating.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Lying External Shoulder Rotation questions

What muscles does Dumbbell Lying External Shoulder Rotation work?

Dumbbell Lying External Shoulder Rotation is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Lying External Shoulder Rotation correctly?

Lie on your side on a flat surface or bench with your head supported. Hold a light dumbbell in your top hand with the elbow tucked into your side at 90 degrees. Rotate your forearm upward toward the ceiling while keeping the elbow fixed against your torso. Lower the weight back down to the starting position with control. Complete all repetitions on one side before switching to the other.

What is the A90 coach tip for Dumbbell Lying External Shoulder Rotation?

Place a small towel roll under your elbow to keep the humerus aligned and prevent mechanical cheating.

Is Dumbbell Lying External Shoulder Rotation suitable for beginners?

Dumbbell Lying External Shoulder Rotation is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Lying External Shoulder Rotation?

Dumbbell Lying External Shoulder Rotation uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell lying external shoulder rotation into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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