Shoulder External Rotation (Side Lying)

How to do it

1. Lie on your side on a mat or bench with the bottom arm supporting the head and the top elbow tucked against the ribs.
2. Hold a light weight in the top hand with the elbow bent to 90 degrees and the forearm resting across the stomach.
3. Keeping the elbow pinned to the side, rotate the forearm upward to work the external rotators of the rotator cuff.
4. Pause briefly at the top without letting the elbow lift away from the ribs or the torso roll backward.
5. Lower the forearm slowly back across the stomach under control for each repetition.
6. Exhale as the forearm rotates up and keep the shoulder relaxed away from the ear throughout.

Muscles worked

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