Exercise guide · Beginner · Compound

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

The dumbbell lying external shoulder rotation is an exercise that targets the deltoid muscles and the rotator cuff, helping to improve shoulder stability and strength. It is performed lying on your side, rotating the forearm upward while keeping the upper arm against the side.

Primary muscles
Shoulders
Secondary muscles
Rotator Cuff , Triceps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell lying external shoulder rotation
Front view: muscles worked by the dumbbell lying external shoulder rotation. Primary: shoulders. Secondary: rotator cuff and triceps.
Back view: muscles worked by the dumbbell lying external shoulder rotation. Primary: shoulders. Secondary: rotator cuff and triceps.
Primary Secondary

How to do the dumbbell lying external shoulder rotation

  1. Step 1: Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
  2. Step 2: Hold a dumbbell in your hand with your palm facing down.
  3. Step 3: Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
  4. Step 4: Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell lying external shoulder rotation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Lying External Shoulder Rotation alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.