FlexDumbbell External Rotations
Muscles worked
- Infraspinatus
- Teres Minor
- Posterior Deltoid
- CategoryPull
- Default target3 sets × 15–20 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie on your side on the floor or a bench. Hold a light dumbbell in your top hand with your elbow tucked into your side at 90 degrees. Place a rolled-up towel between your elbow and torso.
Movement
Rotate your forearm upward as far as comfortable while keeping your elbow pinned to the towel. Lower slowly.
Form Tip
The towel ensures you don't use your deltoids to abduct the arm. This is a pure rotation movement.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.