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.
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
- Strength · Stability
