Side-Lying Dumbbell External Rotation
Differentiation: Mechanics
This variation of a shoulder rotation is unique. Here is how: you use a dumbbell. Using a dumbbell helps build your grip strength | and middle deltoid | and rear deltoid strength. You also lie on your side on the floor and lift the dumbbell from in front of your abdomen to over the top of your abdomen, working all three parts of your deltoids | (Front deltoids, | middle deltoids, | and rear deltoids). You work one shoulder for a full set, | then switch the dumbbell to your other hand. Working individual sides allows you to focus on each shoulder muscle individually.
Starting Position
To get into starting position, do this...
1) Obtain one dumbbell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place a padded exercise mat on the floor.
4) Lie on your side lengthwise on the floor
5) Move one knee forward for stability
6) Grasp a dumbbell
7) Bend your elbow so it is at a 90-degree angle and hold the dumbbell parallel to the floor.
8) Your elbow should remain planted at your side.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you rotate the dumbbell up using an arc motion -
3) ...until your forearm is perpendicular to the floor.
4) Hold the dumbbell straight up over your torso for a count of one second.
5) Inhale as you lower the dumbbell
6) ...until the dumbbell reaches floor level.
7) Repeat reps for a full set.
8) Then, turn on your other side and repeat reps for a full set, using the other arm and hand.
Proper Form
Pay special attention to following proper form by...
Keep your arm near your side, to allow your shoulder to do maximum work.
Your elbow should remain bent at a 90-degree angle.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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