Side-Lying External Rotation
Side-lying external rotation for rotator cuff
ShouldersIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: Infraspinatus and teres minor |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 5 sets × 12-15 each arm |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Lie on side with elbow at 90 degrees
- Step 2: Hold light dumbbell
- Step 3: Rotate forearm upward
- Step 4: Keep elbow fixed
- Step 5: Switch sides
Equipment
- Dumbbell optional
Coaching tips
Benefits
Side-lying external rotation for rotator cuff
Common mistakes
Using momentum
Make it harder
Pause at top
Make it easier
Standing version
Breathing
Exhale rotating out
Build a workout with this exercise
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