How to Do Lying Dumbbell External Shoulder Rotation: Muscles Worked & Proper Form

Lying Dumbbell External Shoulder Rotation exercise

Muscles Worked in Lying Dumbbell External Shoulder Rotations

Muscles worked by dumbbell shoulder external rotation

Primary muscles worked:

How to Do Lying Dumbbell External Shoulder Rotations

  1. Lie down on your side, with your upper arm close to your side, and your elbow bent to 90 degrees.
  2. Grab a dumbbell and rotate your arm externally (upwards) against the direction of resistance, as far as possible.
  3. Reverse the movement, and repeat for reps.


External rotations train your posterior rotator cuff muscles, mainly infraspinatus.

You can put your arm in a better position for this exercise if you use a small folded towel or something similar, to place between your elbow and your side.

Alternatives to using a dumbbell are to use a cable pulley or elastic bands (while standing up).

>> Return to exercise directory.

Text and graphics from the StrengthLog app.