Side-lying dumbbell external rotation
- Basic
- Dumbbells
- Unilateral
Towel under the elbow, forearm rotates toward the ceiling
Muscles worked
- Primary:
- Rear delts
How to do it
- Lie on your side with your head supported and a rolled towel between your top elbow and your ribs.
- With the elbow bent to 90° and the dumbbell in front of your stomach, rotate your forearm up toward the ceiling.
- Lower slowly to the start and switch sides at the end.
Common mistakes
- Lifting the elbow off your side to raise the dumbbell.
- Rolling your torso back at the top.
Tips
- Start with 1-3 kg: it is a small muscle and technique rules here.
- A good add-on for swimmers, padel players and climbers.