LiftsmithSide-lying external rotation
A isolation exercise for the rear delts, with help from the upper back. Equipment: dumbbells and flat bench.
Orbit
Drag to rotate
WorksRear deltsUpper back
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Lie on your side, top elbow tucked on a rolled towel, light dumbbell.
- Turn the forearm up toward the ceiling
- Lower slowly
Muscles worked
Equipment
Alternatives
Exercises that train the same main muscles. See all side-lying external rotation alternatives.
More rear delts exercises
Put the side-lying external rotation in a plan that adapts
Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.
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