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Home > Fitness & Training > Free Weights Exercises > External Shoulder Rotation

External Shoulder Rotation

Teaching points

Lay on your side on a bench with the knees bent and a dumbbell in the upper hand
Bend the elbow to a right angle and keep the upper arm supported on your side and the dumbell hovering in front of you, just above the bench
Rotate the shoulder to pull the lower arm and dumbbell up so they are level with the top side of your body
Slowly return to the starting position

Variations & progressions

Perform laying on your back with the shoulder abducted to 90 and the elbow bent to 90 so the hand points to the ceiling
Rotate the shoulder joint so that the hand moves backwards and the palm faces up to the ceiling

Muscles worked

Related injuries

Similar exercises

External rotation with a resistance band

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