Dumbbell lying external shoulder rotation

Cómo hacer el Dumbbell lying external shoulder rotation

1. 1Lie on your side on a bench or the floor, with your working arm on top and a light dumbbell in that hand.
2. 2Bend your top elbow to 90° and tuck it firmly against your ribs just above your hip.
3. 3Let your forearm rest across your stomach so the dumbbell starts near your belly button.
4. 4Keeping your elbow pinned to your side, rotate your forearm upward toward the ceiling.
5. 5Stop when your forearm points roughly straight up, without letting your elbow drift away from your ribs.
6. 6Pause briefly at the top while keeping your wrist straight and your shoulder relaxed.
7. 7Lower the dumbbell slowly back across your stomach under full control.
8. 8Complete your reps, then switch sides and repeat with the other arm.

Consejos de técnica

• Use a very light dumbbell — the rotator cuff is small, and heavy weight forces your body to cheat the movement.
• Keep a rolled towel between your elbow and your ribs to hold the elbow pinned and isolate the rotation.
• Move slowly in both directions, controlling the lowering phase rather than letting the dumbbell drop.
• Keep your wrist neutral and let the rotation come from your shoulder, not from flicking the wrist.

Errores comunes

• Using too much weight, which shifts the work to larger muscles and can strain the rotator cuff.
• Letting the elbow drift away from your ribs, which turns the lift into a shoulder raise and removes tension from the teres minor.
• Swinging or using momentum to lift the dumbbell instead of rotating slowly under control.
• Bending the wrist to help raise the weight, which cheats the rep and stresses the wrist joint.

Preguntas frecuentes