Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Dumbbell Shoulder External Rotation -- Side Lying

View Instructions

Equipment

  • Dumbbells
  • Bench

Muscle Groups

  • Shoulders

Purposes

  • External rotator muscles of the shoulders

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Lying on your side, hold the dumbbell in the hand that's on the top, with the elbow bent at 90 degrees.
  • Keeping the elbow bent, rotate your arm so that the dumbbell moves up across your chest and toward the ceiling.
  • Return slowly to the start position.

ProTip

  • Keep your body in one position (try not to lean back or forward)

Mistakes

  • Twisting the body