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Side-Lying Dumbbell External Rotation

Primary target: Infraspinatus (冈下肌)

Exercise Details

Equipment

Light dumbbell + side-lying

Sets & Reps

2-3 sets × 12-15 reps per side

How to do it

Lie on your side, bottom arm bent 90° holding a light dumbbell; rotate the forearm up from across the belly until it points at the ceiling; squeeze the infraspinatus; slow return.

Common mistakes

Dumbbell too heavy, shrugging, upper arm leaving the side

Muscles Worked

Other Exercises for the Same Muscle

Band External Rotation · Cable External Rotation · Rotator Cuff Warm-Up Combo