Lying External Rotations

Exercise Tips

  • Keep your side flat to the bench
  • Keep your elbow tucked close to your side the entire time

Lying External Rotations

This exercise targets the back of your shoulders and provides a low cardio benefit.

Muscle Group

Posterior Deltoids (Rear Shoulders)


1 Day a Week to
3 Days a Week


Dumbbell, Flat Bench

Cardiovascular Benefit


Muscle Group: Posterior Deltoids (Rear Shoulders)

Equipment: Dumbbell, Flat Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders

Starting Position: Lie on the flat bench on your left side, propping yourself up on your elbow with your head resting on your hand. Bend your knees slightly so only your feet are hanging off the bench. Hold a dumbbell in your right hand with an overhand grip, your elbow resting on your hip. Your forearm should be hanging down across your stomach and your hand resting on the bench.

  1. 1 Slowly bring your right hand up so it is in line with your elbow and your forearm is
    parallel to the ground.
  2. 2 Slowly lower your hand back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then turn over and repeat with the opposite arm.

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