Dumbbell Lying Shoulder External Rotation
The Dumbbell Lying Shoulder External Rotation primarily works the Infraspinatus, with secondary activation of the Posterior Deltoid, Teres Minor and stabilizer support from the Rhomboids, Trapezius (Lower), Wrist Extensors. It is a dumbbell isolation exercise at intermediate difficulty.
A dumbbell isolation pull exercise targeting the Infraspinatus.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Infraspinatus |
| Secondary | Posterior Deltoid, Teres Minor |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Infraspinatus (back)
Secondary Muscles
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
Instructions
- Preparation: Lie on side with legs separated for support. Grasp dumbbell and position elbow against side and forearm across belly. Execution: Lift dumbbell by rotating shoulder. Return and repeat. Flip over and continue with opposite arm. Comments: Maintain elbow against side and fixed elbow position (90° angle) throughout exercise. Placing towel roll under arm increase infraspinatus and teres minor EMG signal activity compared to no towel roll (Wilk KE 2002), although subsequent study found no significant difference (Reinold MM 2004). Also seeDumbbell Shoulder External Rotation Errors.
Alternative Exercises
Get this data via the REST API or MCP Server.