Demo & instructions
Side-Lying Dumbbell External Rotation
Also known as: Side-Lying External Rotation, Lying Shoulder External Rotation
Instructions
A light, precise drill done lying on your side, rotating your forearm up like a door swinging on its hinge. It strengthens the small muscles that turn the shoulder outward.
- Movement
- Rear shoulder
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–20 reps
Setup
- 1Lie on your side with your head supported and knees slightly bent.
- 2Hold a very light dumbbell in your top hand with that elbow bent to ninety degrees.
- 3Tuck the top elbow against your side, with a small folded towel under it if that feels better.
- 4Let your forearm rest across your stomach.
Execution
- 1Keeping your elbow pinned to your side, rotate your forearm up toward the ceiling.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
