Athlete Rotator Cuff Dumbbell Side "L" External Rotation with Dumbbells

Dumbbell Side "L" External Rotation with Dumbbells

Exercises - Rotator Cuff
Written by 2 Athletes   

Dumbbell Side "L" External Rotation with Dumbbells Basics

Primary Muscles Worked: Infraspinatus

Synergist Muscles: Teres Minor and Posterior Deltoid

Mechanics: Isolation

Equipment: Dumbbells

How To Perform Dumbbell Side "L" External Rotations

  • Grab a dumbbell in your right hand and lay on the left side of your body on a bench or the floor.
  • Allow your right arm to extend toward your feet and have it rest on the right side of your body.
  • Bend your arm at your elbow until you form a 90-degree  or L-shape at the elbow joint.
  • Rotate your forearm externally from out in front of your body to in-line with the side of your body while keeping your elbow against your body.
  • Hold this position for a brief moment and then allow your forearm to rotate back to the initial position.
  • Perform your target rep number and then repeat on the other side.

Dumbbell Side "L" External Rotation Tips

  • Allow the movement for the exercise to come from your shoulder and not from twisting your body.

Dumbbell Side "L" External Rotation and Sports Application

Athlete's in overhead sports such as tennis or baseball put their rotator cuff muscles through significant abuse. The external rotators become weak and need to be strengthened to maintain proper scapular and shoulder movement. This will reduce our chance of suffering from a rotator cuff related injury.