Side-Lying External Rotation
Lie on your side with the bottom arm supporting your head and the top arm resting along your body, elbow bent to ninety degrees and tucked against your ribs. Keeping the elbow pinned to your side, rotate your forearm upward away from your stomach as far as comfortable, leading with the back of the shoulder. Lower the forearm back down under control without letting the elbow drift forward. Complete the reps, then roll over and work the other shoulder.
SHOULDERS · PULL
How it is executed
- Lie on your side with the bottom arm supporting your head and the top arm resting along your body, elbow bent to ninety degrees and tucked against your ribs.
- Keeping the elbow pinned to your side, rotate your forearm upward away from your stomach as far as comfortable, leading with the back of the shoulder.
- Lower the forearm back down under control without letting the elbow drift forward.
- Complete the reps, then roll over and work the other shoulder.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Bodyweight
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- StrengthStability
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best FitBudd alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Training tempoTempo is the prescribed speed of each phase of a rep, written as four numbers: eccentric, pause at the bottom, concentric and pause at the top.Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
