Dumbbell Side Lying External Rotation (On a Bench)

This exercise targets the rotator cuff by rotating the upper arm outward to lift a dumbbell while lying on one side, keeping the elbow close to the torso.

Equipment

Dumbbell

Muscle groups

Back

Use a controlled range of motion and a load you can manage. Stop if a movement causes pain. Ask a qualified coach for help with unfamiliar exercises.