Bodyweight Side-Lying Shoulder External Rotation

How to perform it

Step-by-step instructions

1. 01Lie on your side with the bottom arm supporting your head and the working shoulder on top.
2. 02Bend the top elbow to 90 degrees, keep the upper arm against the ribs, and rest the forearm across the abdomen.
3. 03Keep the shoulder away from the ear and rotate the forearm upward without moving the elbow or rolling the torso.
4. 04Stop at the clean pain-free end range, usually before the forearm moves past vertical.
5. 05Lower slowly to the abdomen and complete the set before changing sides.