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Lying External Rotation

Angle-Based Images: Lying External Rotation Video
Angle-Based Images: Lying External Rotation Video
Angle-Based Images: Lying External Rotation Video
Angle-Based Images: Lying External Rotation Video
Angle-Based Images: Lying External Rotation Video
Lying External Rotation: Step 1
Step 1 Lie on one side and support your head with your hand. Hold a dumbbell in your opposite hand, with your elbow bent at 90 degrees at your side. Hold the dumbbell in front of your stomach.
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Lying External Rotation: Step 2
Step 2 Raise the dumbbell by rotating your upper arm in a sweeping arch motion. Keep your elbow close to your torso. Pause when you are no longer able to rotate your shoulder without moving your elbow. Return the weight to the starting position.
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Progressions & Variations

Tips

Do not use a lot of weight on this exercise.

Focus on achieving maximum shoulder rotation.

Do not flex your wrist to compensate for a lack of range of motion.

Related Exercises

  • Mobility Exercises
  • Shoulders Exercises
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