Lying Dumbbell External Shoulder Rotation: Muscles Worked & Technique

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

  • Lie down on your side, with your upper arm close to your side, and your elbow bent to 90 degrees.
  • Grab a dumbbell and rotate your arm externally (upwards) against the direction of resistance, as far as possible.
  • 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).

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Text and graphics from the StrengthLog app.