The Lying Dumbbell Shoulder Extrarotation Exercise is also known as Dumbbell L-Opening, Shoulder extrarotation with dumbell, Dumbell shoulder extrarottion
Extra-rotation of the shoulder with dumbbells while lying down is a Monoarticular / accessory exercise
- External rotation of the shoulder to the cables
The starting position sees the athlete lying on his side with the arm to be trained along the body, but not leaning against it since the back is contracted. The elbow is flexed to 90 ° and the wrist straight. The exercise is one-sided and as such, only one hand holds the dumbbell. The execution consists in extending the shoulder up to arrive with the forearm perpendicular to the ground. The elbow is the hinge around which the forearm rotates which causes the handlebar to draw an arc of a circle in motion; for this reason the elbow can only rotate due to the external rotation of the shoulder, but it must never be moved from the initial position. The torso twist is considered cheating. Except in special cases, this exercise should be present in all training routines, as the extra shoulder rotation is essential to correctly perform basic exercises such as bench presses, slow forward, pull-ups. In addition, this exercise is essential for shoulder health for all practitioners of sports where an object has to be thrown or punched. If it is not possible to complete the exercise, that is to arrive with the forearm perpendicular to the ground, it is necessary to contact an operator in the sector to restore the mobility of the shoulder to prevent injuries and correct the inevitable errors in the aforementioned gestures.
- Small round
- Posterior deltoid (weak)
Shoulder external rotation