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How to Do

How to Do External Rotation of a Side Plank with a Dumbbell

The side plank with dumbbell external rotation should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the side plank with a dumbbell external rotation.

Beginning

Beginning External Rotation of a Side Plank with a Dumbbell

To make this exercise more challenging, and to work your other shoulder at the same time, you can choose to lift your body up into a side plank position, instead of simply lying on your side. Lie on your side, but place the bottom arm under the body.

Raise your body into a side plank, with the elbow of your bottom arm bent at 90 degrees, and stacked directly under your shoulder. You'll be supporting your weight on your elbow and forearm, and the side of your foot.

Make sure that your head is aligned with your shoulders and hips. You should not be sagging in the middle. Perform the exercise from this position.

Movement

External Rotation of a Side Plank with a Dumbbell Movement

1. Lying on your side on an exercise mat or padded floor, prepare for this exercise by aligning your head, shoulder, hips, and knees. Place your bottom arm under your head, and out at an angle to support your head and body.

2. Holding a very light dumbbell, bend the elbow of the arm that's stacked on top of your body to 90 degrees. Your upper arm should remain in line with your body, with your forearm perpendicular to the body.

3. Keeping your upper arm tight to your body, slowly rotate the forearm away from the center of your body. Stop when you can no longer keep your upper arm in contact with your torso.

4. Slowly return to the start position, always moving with control and intensity, before repeating the required number of repetitions.

This should be a slow, controlled motion. Do not use momentum, or jerk the weight up.

Benefits

External Rotation of a Side Plank with a Dumbbell Benefits

Perform this exercise at home or in the gym.

This isolation exercise strengthens the shoulder muscles, and in particular, the rotator cuff, which is an area that is especially prone to injury in those who play racket sports, or sports such as softball or baseball.

Exercise Aliases

Dumbbell Shoulder Rotation, Exercises for Shoulder Strength, Shoulder Rotations Exercise.