Dumbbell Lying External Shoulder Rotation
Lying on the side with the top elbow on the ribs, raise a light dumbbell by turning the forearm up; lying down lets gravity resist the rotation.
How to do it
Setup
Lying on the side, head resting on the lower arm, top elbow bent to 90° against the ribs, dumbbell in front of the belly.
Steps
- Turn the forearm up until the dumbbell points at the ceiling or just short of it.
- Keep the elbow on the ribs throughout.
- Lower the dumbbell slowly back in front of the belly.
Common mistakes
Elbow lifting off the ribs: a folded towel between them keeps it there. Rolling back to lift higher: stay stacked on the side. A dumbbell too heavy for a slow turn: go lighter.
Breathing
Exhale on the raise, inhale lowering.
