Side-lying shoulder external rotation

Side-lying shoulder external rotation

Skill Tree

Muscles

Technique

  1. Lie on your side holding a light Dumbbell in the top hand, elbow bent at 90 degrees and tucked against your side, forearm across your belly.
  2. Rotate your forearm up and away from your body ( Shoulder external rotation ), keeping the elbow against your side.
  3. Lower back with control.

Form tips

  1. Keep your shoulder blade down; do not shrug.
  2. Move only at the shoulder: the elbow angle and wrist stay fixed.

Similar Exercises

Equipment