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Dumbbell Lying External Shoulder Rotation

🏋️‍♂️ Strength / Weighted · Shoulders

Log it by text

Sets × Reps @ Weight
/log dumbbell_lying_external_shoulder_rotation 3x10@45
also valid: /log dumbbell-lying-external-shoulder-rotation 3x10@45 · /log dumbbell lying external shoulder rotation 3x10@45
Sets × Reps
/log dumbbell_lying_external_shoulder_rotation 3x10
also valid: /log dumbbell-lying-external-shoulder-rotation 3x10 · /log dumbbell lying external shoulder rotation 3x10
Reps
/log dumbbell_lying_external_shoulder_rotation 20
also valid: /log dumbbell-lying-external-shoulder-rotation 20 · /log dumbbell lying external shoulder rotation 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Dumbbell Lying External Shoulder Rotation demonstration animation
Demo: Dumbbell Lying External Shoulder Rotation — © Gym visual

How to perform

🎯 DeltsRotator CuffTriceps🛠 Dumbbell
  1. Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
  2. Hold a dumbbell in your hand with your palm facing down.
  3. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
  4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

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