Hyperstrike Exercise Videos, Shoulders

Dumbbell Shoulder External Rotation — Side Lying

Muscle Groups
  • Shoulders
  • External rotator muscles of the shoulders


Dumbbell shoulder external rotation – side lying targets the external rotators of the shoulders. The external rotators are susceptible to injuries and should be strengthened before increasing loads on bench presses, cleans, and snatches. Throwing and swinging motions also put weak external rotators at risk. You may place a rolled up towel under the elbow for better isolation of the infraspinatus and teres minor.


  • Lying on your side, hold the dumbbell in the hand that’s on the top, with the elbow bent at 90 degrees.
  • Keeping the elbow bent, rotate your arm so that the dumbbell moves up across your chest and toward the ceiling.
  • Return slowly to the start position.


  • Twisting the body

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