External Rotation With Dumbbell, Lying

General And Specifics

• this exercise requires the infraspinatus
• it is appropriate to form your Rotator cuff

Starting Position

• pick up a lighter dumbbell with one hand
• lay down onto the ground on one side, the weight is in the upper hand
• bend your knees for more stability
• your upper arm is parallel to your torso
• bend the upper arm to 90 degrees
• you can bend your head onto your lower hand
• torso and head describe a line

Correct Execution

• guide your forearm up in a bow
• upper arm and elbow do not lift off
• attention: hand and forearm are in a line
• hold the position for a short moment
• guide the weight into the starting position
• let the weight sink down again and repeat, do not forget the other arm

tip for the workout

• you can place a folded towel under your lower elbow so that it lies higher
• this trains the rotator cuffs, which are surrounded by the deltoid