dumbbell lying external shoulder rotation

Equipment

dumbbell

Target muscle

delts

How to perform

1. 1

   Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.

2. 2

   Hold a dumbbell in your hand with your palm facing down.

3. 3

   Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.

4. 4

   Pause for a moment at the top, then slowly lower your forearm back down to the starting position.

5. 5

   Repeat for the desired number of repetitions, then switch sides.