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Intermediate
Dumbbell Lying External Shoulder Rotation
4 steps Updated 29/08/2026
Dumbbell Lying External Shoulder Rotation is a free weights exercise targeting Rotator Cuff Muscles (supraspinatus, infraspinatus, teres minor using Dumbbells.
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How to perform it
- Lie on your side on the floor with your knees slightly bent for stability. Support your head with your lower hand. Hold a dumbbell in your top hand, keeping your upper arm against your side and your elbow bent at 90 degrees.
- Start with your forearm across your abdomen, perpendicular to the floor.
- Rotate your shoulder to lift the dumbbell, bringing your forearm to a vertical position without moving your upper arm away from your side.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.
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Last updated: 29/08/2026
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Dumbbell Lying External Shoulder Rotation
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