Single Arm Dumbbell Side Lying Shoulder External Rotation

Instructions for proper form

1. Lie on your side on a flat surface with your bottom arm extended straight to support your head. 2. Grab a dumbbell with your top hand, keeping your elbow bent at 90 degrees and tucked close to your body. 3. Rotate your shoulder to lift the dumbbell toward the ceiling while maintaining the 90-degree angle at your elbow. 4. Keep your shoulder blades retracted and avoid twisting your torso. 5. Slowly lower the dumbbell back to the starting position to complete one rep and repeat.

Common mistakes to avoid

Avoid arching your back or twisting your torso during the movement. Do not let the elbow drift away from the body, and ensure that the movement comes from the shoulder rather than the wrist or hand.

Benefits

Specific benefits of the exercise

Strengthens the posterior deltoids, improves shoulder stability, enhances external rotation range of motion, and acts as a rehabilitation exercise for shoulder injuries.

Expected results and timeframe

Regular practice (2-3 times per week) can lead to improved shoulder strength and mobility within 4-6 weeks, beneficial for better performance in overhead activities..

Who this exercise is best for

This exercise is best for beginners looking to strengthen shoulder stabilizers, individuals recovering from shoulder injuries, and athletes aiming to improve shoulder function.

Scientific studies supporting its effectiveness

Studies suggest that external rotation exercises are effective in increasing deltoid strength and stability in the shoulder joint, reducing injury risk, particularly in overhead athletes.

Variations

Beginner modifications

You can decrease the weight of the dumbbell or perform the exercise without any weight initially to master the movement pattern.

Advanced progressions

To progress, increase the weight of the dumbbell, or perform the exercise with your bottom arm elevated on a bench, or add a stability ball for core engagement.

Integrations

Complementary exercises

Integrate with dumbbell shoulder presses, face pulls, and band pull-aparts for overall shoulder development.

Super set recommendations

Superset this exercise with lateral raises or overhead tricep extensions for a shoulder-focused workout.

Sample workout routines

Sample routine: 1) Single Arm Dumbbell Side Lying Shoulder External Rotation – 3 sets of 10-15 reps on each side; 2) Dumbbell Shoulder Press – 3 sets of 8-12 reps; 3) Band Pull-Aparts – 3 sets of 10-15 reps.

Exercise combinations

Combine with plank variations and push-ups to enhance shoulder stability and core strength simultaneously.

Best time to do this exercise in your workout

Best performed in the warm-up or main workout section focusing on shoulder exercises, preferably before more demanding upper body exercises to prevent fatigue.