Exercise library / Shoulders
Side-lying external rotation (dumbbell)
Shoulders · Dumbbells
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Rotator cuff.
Secondary: Rear delts.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Utrotasjon liggende (hantel)
- Svenska Liggande utåtrotation (hantel)
- Dansk Liggende udadrotation (håndvægt)
- Deutsch Außenrotation in Seitlage (Kurzhantel)
- Español Rotación externa tumbado de lado (mancuerna)
- Italiano Extrarotazioni da sdraiato su un fianco (manubrio)
- Português Rotação externa deitado de lado (halteres)
- Русский Наружная ротация с гантелью лёжа на боку
- Français Rotation externe allongé sur le côté (haltère)
Related shoulders exercises
- Overhead press (barbell)
- Seated overhead press (barbell)
- Push press
- Upright row (barbell)
- Landmine shoulder press
- Face pulls (cable)
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.