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Side Lying External Rotation
- 1 - Lie on your side with the working arm on top and a light dumbbell held in that hand.
- 2 - Bend the working elbow to 90 degrees and keep it tucked against your side, with your forearm resting across your abdomen.
- 3 - Keep your shoulder blade gently pulled back and down, and maintain a neutral neck and spine.
- 4 - Rotate your forearm upward by externally rotating the shoulder while keeping your elbow fixed against your side.
- 5 - Pause briefly at the top without shrugging or rolling your torso backward.
- 6 - Lower the dumbbell slowly back to the starting position under control.
- 7 - Repeat for the desired number of repetitions, using a light load and strict form.
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