Dumbbell Side Lying External Rotation
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Lie on your side on a bench with a light dumbbell in the top hand.
- Tuck the top elbow against your side, bent to a right angle, with the forearm resting across your stomach.
- Keep the elbow pinned and rotate the forearm up until it points at the ceiling.
- Lower it back across under control, then finish the set and switch sides.
FORM TIPS
- Keep it light. A dumbbell heavy enough to make the shoulder roll back has moved the work off the cuff.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.