Dumbbell Lying External Shoulder Rotation
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
9 similar exercises
Representative exercise: Resistance Band 90° External Rotation
- Resistance Band 90° External Rotation
- Dumbbell Seated External Rotation
- Dumbbell Upright Shoulder External Rotation
- Dumbbell Shoulder External Rotation in Support
- Dumbbell Standing Shoulder External Rotation at 90°
- Cable Shoulder 90° External Rotation
- Resistance Band Shoulder External Rotation in Support
- Dumbbell Side Lying External Rotation (on a Bench)
- Suspension External Rotation
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Side Plank with Rear FlyHarderDumbbell Prone Rear Delt SwingHarderDumbbell Lying One Arm Rear Lateral RaiseSimilar exerciseResistance Band 90° External RotationSimilar exerciseCable Bent Over One Arm Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySame muscle · different equipmentBarbell Rear Delt RaiseSame muscle · different equipmentSuspension Y-Lateral RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.