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External Rotation, Lying

 
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Classification
Type auxiliary
Mechanics isolated
Direction pull
Equipment dumbbell
Additional Equipment flat bench
x Rate External Rotation, Lying
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Grasp dumbbell and lie on flat bench in lateral position, place lower elbow under shoulder, forearm pointing forward. Put elbow of other arm to side, forearm facing down perpendicular to torso.

Execution

Externally rotate shoulder to raise dumbbell. Return and repeat. Switch position and continue with opposite side.

Variations / Comments

Keep elbow fixed throughout motion.

Dumbbell External Rotation, Lying Starting Position Starting Position
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Dumbbell External Rotation, Lying Ending Position Ending Position

Muscles

Target Infraspinatus
Synergist Teres Minor | Deltoid, Posterior
Stabilizers Rhomboids | Wrist Extensors
Dumbbell External Rotation, Lying Muscles Front
Front
Dumbbell External Rotation, Lying Muscles Rear
Rear
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