Dumbbell external rotation
A small, light rotation that strengthens the rotator cuff and helps keep shoulders healthy.
- Muscle group: Shoulders
- Equipment: Dumbbells
- Difficulty: Beginner
Also known as: Side-lying external rotation, Rotator cuff external rotation, Skulderudadrotation med håndvægt, Rotatorcuff-øvelse
How to do it
- Lie on your side with your elbow bent 90 degrees against your ribs and a very light dumbbell in the top hand.
- Rotate your forearm upward, keeping your elbow pinned to your side.
- Lower slowly back to the start.
Common mistakes
- Using a heavy weight and jerking the arm.
- Letting the elbow lift away from your side.
Alternatives
Watch a video demonstration on YouTube
“Side Lying Dumbbell External Rotation” by The Active Life (opens YouTube)
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