External Rotation With Dumbbell, Lying
| rating: | Ø 4.86 through 7 votes |
|---|---|
| rate it! | |
| required: | Dumbbell |
| optional: | Fitness Mat, Towel |
| level: | Normal |
| type: | Strength |
| Variations available (6) |
General And Specifics
- this exercise requires the infraspinatus
- it is appropriate to form your Rotator cuff
Starting Position
- pick up a lighter dumbbell with one hand
- lay down onto the ground on one side, the weight is in the upper hand
- bend your knees for more stability
- your upper arm is parallel to your torso
- bend the upper arm to 90 degrees
- you can bend your head onto your lower hand
- torso and head describe a line
Correct Execution
- guide your forearm up in a bow
- upper arm and elbow do not lift off
- attention: hand and forearm are in a line
- hold the position for a short moment
- guide the weight into the starting position
- let the weight sink down again and repeat, do not forget the other arm
tip for the workout
- you can place a folded towel under your lower elbow so that it lies higher
- this trains the rotator cuffs, which are surrounded by the deltoid