All exercisesStrength·Shoulders 
Side-Lying Dumbbell External Rotation
Both sides · L/R
Art style
Step 1 / 2
At a glance
- Equipment
- One very light dumbbell
- Suggested hold
- 3 sets of 12–15 reps per arm
Want this in your plan? Create a free account to add it to a routine, follow along with the timed runner, and log your sets.
Related strength moves
Sources & further reading
- 1.Across seven common external-rotation exercises, side-lying ER at 0° abduction produced the highest infraspinatus (62% MVIC) and teres minor (67% MVIC) activation — JOSPT (2004), Reinold et al., EMG study