Dumbbell Side Lying External Rotation On A Bench

Muscles worked

Setup

1. Lie on your side on a flat bench, supporting your head with your bottom arm or a small pillow for neck alignment.
2. Hold a light dumbbell in your top hand with a neutral grip (palm facing your torso).
3. Bend your top elbow to 90 degrees and tuck it firmly against your side, placing a small rolled-up towel between your elbow and ribcage.
4. Position your forearm across your midsection so the dumbbell is resting near the bench.

How to do it

1. Exhale as you slowly rotate your forearm upward toward the ceiling, keeping your elbow pinned against the towel.
2. Continue the rotation until your forearm is just past vertical or as far as your comfortable range of motion allows without moving the shoulder blade.
3. Inhale as you slowly lower the dumbbell back to the starting position in front of your stomach.
4. Maintain a controlled tempo, taking 2 seconds to lift and 2 seconds to lower.

Form checklist

• Keep the elbow tucked against your side at all times; do not let it flare away from the body.
• Avoid rolling your torso backward to gain momentum; keep your hips and shoulders stacked vertically.
• Maintain a strict 90-degree bend in the elbow throughout the entire set.
• Keep your wrist neutral and firm, avoiding any curling or extension of the hand.

Pro tips

• Focus on the mind-muscle connection by imagining your upper arm bone is a rotisserie spit rotating on a fixed axis.
• Use a very light weight; these small stabilizing muscles respond better to high-quality, controlled repetitions than heavy loads.
• Squeeze the back of your shoulder at the peak of the movement to maximize recruitment of the infraspinatus.

Make it harder

• Incorporate a 3-second isometric hold at the top of the movement to increase time under tension.
• Slow the eccentric (lowering) phase to 4 seconds to further challenge the stabilizing muscles.

Frequently asked

What muscles does the dumbbell side lying external rotation on a bench work?

The dumbbell side lying external rotation on a bench primarily targets the rotator cuff, and also works the biceps as secondary muscles.

What equipment do you need for the dumbbell side lying external rotation on a bench?

The dumbbell side lying external rotation on a bench uses dumbbell.

Is the dumbbell side lying external rotation on a bench good for beginners?

Yes. The dumbbell side lying external rotation on a bench is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Cable Low Shoulder 90 Degrees External RotationIntermediate · rotator cuff
• Cable Shoulder Internal RotationBeginner · rotator cuff
• Dumbbell Side Lying Internal Rotation On A BenchBeginner · pectorals and rotator cuff
• Fixed Bar Back StretchBeginner · lats, rotator cuff, and trapezius