Beginner
Lying External Rotation
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Lying External Rotation strengthens your rotator cuff muscles and centralizes your arm bone within the scapula.
Exercise Instructions
-
Step 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. -
Step 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.
Muscle Groups
Lying External Rotation targets Delts, Shoulders as seen below.
Exercise 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.
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