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Lying External Rotation

BEGINNER

Lying External Rotation

Lying External Rotation strengthens your rotator cuff muscles and centralizes your arm bone within the scapula.

WARMUP BEGINNER DUMBBELLS

Demonstration Video

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Target Muscles

Layer 1
DELTS SHOULDERS

Instructions

  1. Lie on your side and support your head with your hand. Hold a dumbbell in your opposite hand with your bent elbow at a 90-degree angle at your side. Hold a dumbbell in front of your stomach.
  2. Lift the dumbbell by rotating your shoulder in an arching motion. Keep your elbow close to your torso. Pause when you can no longer rotate your shoulder without moving your elbow. Return the weight to its original position.

Tips

  • Do not use heavy weights for this exercise.
  • Focus on achieving maximum shoulder rotation.
  • Do not bend the wrist to compensate for the lack of range of motion.

Alternative Exercises

Band External Rotation
BEGINNER

Band External Rotation

PREHAB RESISTANCE BAND

Band External Rotation targets the infraspinatus muscle, which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide some stability for the shoulder joint. Band External Rotation can also serve as a warm-up, rehabilitatio...

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024