Dumbbell Side Lying External Rotation (on a bench)
Expert Advice
Control the movement throughout the exercise to prevent momentum from taking over, ensuring that the rotator cuff muscles are properly targeted.
How-to-do Steps
- Lie on your side on a bench, holding a dumbbell in your top hand with your elbow bent at 90 degrees and pressed against your side.
- Keeping your elbow against your side, slowly rotate your forearm upwards until it is vertical.
- Pause at the top of the movement, then slowly lower back to the starting position.
- Complete the desired number of reps before switching arms.
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Muscles Worked
Dumbbell Side Lying External Rotation (on a bench) primarily targets the Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Side Lying External Rotation (on a bench) work?
Dumbbell Side Lying External Rotation (on a bench) primarily targets the Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Side Lying External Rotation (on a bench)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Side Lying External Rotation (on a bench) suitable for beginners?
Dumbbell Side Lying External Rotation (on a bench) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
