Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Dumbbell External Rotation, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Infraspinatus, Teres minor |
| Also | Posterior deltoid |
Setup
Side-lying keeps the load line correct; these stay light forever.
How to do it well
- Lie on the side, elbow on the hip
- Rotate the dumbbell up without lifting the elbow
- Lower under control
Common mistakes
- Swinging with momentum
- Going too heavy for strict rotation
Free programs with Dumbbell External Rotation
Similar exercises
- Cable External Rotation
- Cuban Rotation
- Arnold Press
- Bent-Over Rear Delt Fly
- Dumbbell Front Raise
- Dumbbell Lateral Raise
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.