Side Lying Shoulder External Rotations

Shoulder
Written By David Song

SIDE LYING EXTERNAL ROTATIONS

This is a rotator cuff strengthening exercise that works the external rotators of the shoulder. Lie down on your side and hold a dumbbell with the top arm. Keep the elbow tucked in on the side of your body and raise the weight into maximum external rotation (within tolerable limits). Slowly lower the weight until it rests in front of your belly and repeat.

Muscles Involved:

  • Rotator Cuff (Infraspinatus, Teres Minor)

Related Conditions:

  • Shoulder Impingement

  • Dynamic Shoulder Instability

  • Labral Tear

  • Rotator Cuff Tear / Tendinopathy / Tendinitis

  • SLAP Lesion

  • Posterior Capsule Impingement

Related Exercises

Featured
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Posterior Deltoid Massage
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Posterior Deltoid Massage
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Teres Minor Massage (Floor)
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Teres Minor Massage (Floor)
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Lat Pulldown Slider
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Lat Pulldown Slider
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Straight Arm Pullback
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Straight Arm Pullback
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Irradiated Shoulder Extension
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Irradiated Shoulder Extension
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Pull Down Press
Shoulder, Shoulder Adduction, Shoulder Adductor, Shoulder Internal Rotator, Shoulder Stability, Shoulder Strengthening, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Pectoralis Major, Anterior Deltoid
Pull Down Press
Shoulder, Shoulder Adduction, Shoulder Adductor, Shoulder Internal Rotator, Shoulder Stability, Shoulder Strengthening, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Pectoralis Major, Anterior Deltoid
Shoulder, Shoulder Adduction, Shoulder Adductor, Shoulder Internal Rotator, Shoulder Stability, Shoulder Strengthening, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Pectoralis Major, Anterior Deltoid
David Song
Previous

Side Lying Uppercut
Next

Internal Rotation Uppercut