How to Do Lying Bench External Shoulder Rotation

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

Primary muscle

Shoulders

Equipment

Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Lying Bench External Shoulder Rotation

  1. 01Lie on one side on a flat bench with the top arm bent at a 90 degree angle and the elbow tucked into the hip.
  2. 02Hold a light dumbbell with the forearm resting across the stomach and the palm facing inward.
  3. 03Rotate the forearm upward toward the ceiling by pivoting at the shoulder joint while keeping the elbow fixed.
  4. 04Lower the dumbbell back to the starting navel position under strict tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lying Bench 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

Ensure the elbow stays pinned against the side of the torso to isolate the infraspinatus and avoid involving the deltoids.

Same coaching engine used inside the A90 app

05 / FAQ

Lying Bench External Shoulder Rotation questions

What muscles does Lying Bench External Shoulder Rotation work?

Lying Bench 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 Lying Bench External Shoulder Rotation correctly?

Lie on one side on a flat bench with the top arm bent at a 90 degree angle and the elbow tucked into the hip. Hold a light dumbbell with the forearm resting across the stomach and the palm facing inward. Rotate the forearm upward toward the ceiling by pivoting at the shoulder joint while keeping the elbow fixed. Lower the dumbbell back to the starting navel position under strict tension.

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

Ensure the elbow stays pinned against the side of the torso to isolate the infraspinatus and avoid involving the deltoids.

Is Lying Bench External Shoulder Rotation suitable for beginners?

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

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

Lying Bench External Shoulder Rotation uses bench.

A90 Intelligence

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