This exercise involves lying on your side with a dumbbell in your top hand and rotating your arm outward, targeting the external rotator muscles of the shoulder. It helps to improve shoulder stability and prevent injury.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the rotator cuff muscles, which helps to stabilize the shoulder joint and prevent injury
- Improves shoulder mobility and range of motion
- Targets the external rotators of the shoulder, which are often neglected in traditional shoulder exercises
- Can be done with light weights and minimal equipment, making it accessible for beginners or those with limited gym access
- Can be easily modified by adjusting the weight or the angle of the arm, allowing for progression as strength improves
How to perform
- Start by lying on your side on a bench or mat with a dumbbell in your top hand.
- Keep your elbow bent at a 90-degree angle and your upper arm against your side.
- Slowly rotate your forearm and the dumbbell away from your body, keeping your elbow and upper arm stationary.
- Pause at the top of the movement and then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
FRONT VIEW
BACK VIEW
Rotator Cuff
Primary
Posterior Deltoid
Primary
Traps
Primary
Back
Primary