logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

External Rotation With Dumbbell, Lying

through 7 votes
optional:Fitness Mat, Towel
fitness level:Normal
exercise type:Strength
Variations available (6)
Starting PositionExecution

General And Specifics

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