Fysiqal

Isolation · Beginner

Side-Lying Dumbbell External Rotation

Isolation isolation exercise using dumbbell.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Dumbbell
Mechanics
Isolation
Sides
Unilateral
Main plane
Transverse

Free account. Log your sets of Side-Lying Dumbbell External Rotation and each workout shows your best set by estimated 1RM.

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How to do the Side-Lying Dumbbell External Rotation

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder external rotationprimary action

    Infraspinatus (prime mover, high emphasis); Teres minor (prime mover, high emphasis); Posterior deltoid (synergist, low emphasis); Supraspinatus (synergist, low emphasis)

  • Scapula retractionsecondary action

    Trapezius (stabilizer, low emphasis); Rhomboids (stabilizer, low emphasis)

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From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.