Side Lying External Rotation (On A Bench) (Dumbbell)

Lie on your side with a small dumbbell. Keep your top elbow pinned to your hip and rotate your hand upward towards the ceiling. Lower slowly.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rotator cuff (back)

rear shoulders

What you need and how to position yourself before starting.

dumbbellbench

Unilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie on your side on a flat bench, ensuring your body is aligned and your head is supported.
- Position a dumbbell in the hand that is on top, keeping your elbow bent at a 90-degree angle.
Step 2Position Your Arm
- Rest your top arm on the bench with your elbow against your side.
- Your forearm should be perpendicular to the floor, holding the dumbbell.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Keep your hips stacked and avoid twisting your torso.
Step 4Perform the Lift
- Slowly rotate your arm upward by lifting the dumbbell towards the ceiling.
- Keep your elbow close to your body and ensure the movement is controlled.
Step 5Lower the Dumbbell
- Gradually lower the dumbbell back to the starting position, maintaining control.
- Do not let the weight drop quickly; focus on a smooth motion.
Step 6Repeat
- Perform the desired number of repetitions, ensuring consistent form with each lift.
- After completing your reps on one side, switch to the other side and repeat.
Step 7Finish the Exercise
- After completing your sets, carefully place the dumbbell down on the floor.
- Sit up slowly from the bench, ensuring you maintain good posture.