Side-lying External Rotation
With a weight in one hand, lie on your side opposite the weight. Keep your knees slightly bent. Hold your elbow against your side, and extend your upper arm straight ahead of you. While continuing to hold your elbow against your side, rotate your upper arm 90 degrees upwards. It is helpful to place a towel under your armpit to help with the form on this exercise. Placing a support under your head for the duration of the exercise is also a good idea.
Exercise Profile
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Side-lying External Rotation work?
Side-lying External Rotation primarily targets the shoulders.
What equipment do I need for Side-lying External Rotation?
Side-lying External Rotation requires bodyweight. No gym equipment needed.
Is Side-lying External Rotation good for beginners?
Side-lying External Rotation is rated beginner difficulty. It is suitable for beginners.
Is Side-lying External Rotation a compound or isolation exercise?
Side-lying External Rotation is a isolation exercise, meaning it focuses on a single joint and muscle group.