Dumbbell Side Lying External Rotation (on a bench)
A intermediate strength exercise targeting the unknown using dumbbell, bench.
Muscles Targeted
Primary
- INFRASPINATUS
- TERES MINOR
Secondary
- SHOULDERS
- ROTATOR CUFF STABILIZERS
How to Perform
- Lie on side with upper arm supported; rotate the dumbbell slowly keeping elbow pinned. Use light weight, controlled reps to protect shoulder and reduce compensatory trunk movement. 3 sets.
Equipment Needed
- Dumbbell
- Bench
Safety Tips
- Warm up before performing this exercise
- Use appropriate weight for your fitness level
- Stop if you feel any pain
Common Mistakes
- Using too much weight
- Performing the movement too quickly
- Not maintaining proper form throughout
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