Side-Lying Dumbbell External Rotation

Body region

• Shoulders

Muscles

Main

• Infraspinatus
• Teres Minor

Helps

• Deltoid

Holds

• Supraspinatus
• Trapezius

Equipment

• Dumbbells

Technique

1. Lie on your side with the top arm bent to 90 degrees and the elbow against your side.
2. Hold a light dumbbell with the forearm resting across your stomach.
3. Rotate the forearm up toward the ceiling, keeping the elbow pinned to your side.
4. Lower slowly back to the stomach.

Cues

• A folded towel between elbow and ribs helps keep the elbow in place.
• Move slowly; this is about control, not load.

Common mistakes

• Lifting the elbow off the side.
• Rolling the body back to get more range.

Alternatives

• Face Pull
• Cuban Press