Dumbbell Side Lying External Rotation (on a bench)
Lie on your side on a bench with your legs extended and feet together. Hold a dumbbell in the top hand, keeping your elbow bent at 90 degrees.
- Start with your forearm resting on the bench, palm facing your body.
- Rotate your shoulder to lift the dumbbell towards the ceiling, keeping your elbow close to your side.
- Lower the dumbbell back to the starting position in a controlled manner.
How to perform the Dumbbell Side Lying External Rotation (on a bench)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Side Lying External Rotation (on a bench) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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