Side Lying DB External Shoulder Rotation
RotationbilateralBeginner
Equipment Needed
Dumbbell
Target Muscle Group
Shoulders
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
UNLOCK FULL WORKOUT LOGGING & CUES
Log sets, reps, velocity metrics, and access 540+ periodized workouts in the NF1 app.
Instructions & Biomechanical Cues
1. Lie on your side with a dumbbell in the hand of the top arm, keeping your elbow bent at a 90-degree angle and resting it against your side. 2. Keep your shoulders stacked and your head aligned with your spine. Your bottom arm can be extended in front of you for support. 3. Engage your core and rotate your arm upward, lifting the dumbbell while keeping your elbow fixed against your side. 4. Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement. 5. Repeat for the desired number of repetitions, then switch sides and perform the exercise with the other arm.",
