Dumbbell Side Lying External Rotation (on a Bench)
Targeted Muscle Groups
Primary Muscles:
- Infraspinatus:
- Teres Minor:
Secondary Muscles:
- Deltoids (Posterior Head):
- Rhomboids and Trapezius:
Equipment Needed
- Dumbbell:
- Flat Bench:
How to Perform the Dumbbell Side Lying External Rotation: Step-by-Step Guide
1. Setup:
2. Starting Position:
3. Engage the Core and Shoulder Muscles:
4. Rotate the Arm:
5. Top Position:
6. Lower the Dumbbell:
7. Repetition:
Recommended Reps and Sets
- For Muscle Strength and Stability:
- For Rehabilitation and Maintenance:
Pro Tips for Success
- Start with Light Weight:
- Focus on Form:
- Breathe Correctly:
- Engage Your Scapula:
Common Mistakes to Avoid
- Using Too Much Weight:
- Allowing the Elbow to Drift:
- Moving Too Quickly:
- Lack of Core Engagement: