Side-Lying External Rotation

How to perform it

Step-by-step instructions

1. 01Lie on your left side holding a light dumbbell in your right hand with the elbow bent to 90 degrees.
2. 02Tuck your right elbow against your ribs and rest your forearm across your abdomen.
3. 03Rotate your right shoulder outward to raise the dumbbell while keeping the elbow fixed.
4. 04Stop before your torso rolls backward or your wrist bends.
5. 05Lower the dumbbell slowly, complete the set, and switch sides.