Side-lying shoulder external rotation

Muscles

• Infraspinatus
• Teres minor

Technique

1. Lie on your side and hold a light dumbbell in the top hand, palm facing down towards the floor.
2. Keep the elbow of the top arm bent at 90 degrees and tucked into the side.
3. Slowly lift the dumbbell upward, rotating your arm outward away from your body.
4. Lower the dumbbell back to the starting position with control.

Form tips

1. Maintain stability by keeping the rest of your body still throughout the movement.
2. Focus on isolating the shoulder, avoiding any unnecessary movement from the elbow or wrist.
3. Keep the shoulder blades down to avoid shrugging during the rotation.

Risks

1. Start with a light weight to ensure proper form and avoid straining the shoulder.

Similar Exercises

• Sitting shoulder external rotation side
• Sitting shoulder external rotation diagonal
• Sitting shoulder external rotation front
• Dumbbell cuban press
• Barbell cuban press