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Rotator Cuff · Beginner

Side-Lying External Rotation

Light dumbbell side-lying shoulder external rotation for controlled rotator-cuff strengthening.

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Side-Lying External Rotation demonstration

Exercise overview

Training details

Rotator CuffShoulders

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

45 sec

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.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBodyweight Side-Lying Shoulder External RotationRelated variationBodyweight Standing Scapular External Rotation

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand External Rotation at SideComparable substituteCable External RotationComparable substituteCable Internal RotationComparable substituteBand Standing External Shoulder RotationComparable substituteBand Standing Internal Shoulder RotationComparable substituteBand No-Money Drill

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