Side Lying Uppercut

Shoulder
Written By David Song

SIDE LYING UPPERCUTS

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 you reach neutral rotation and proceed to flex the shoulder to 90 degrees while maintaining a 90 degree elbow bend.

Muscles Involved:

  • Rotator Cuff (Infraspinatus, Teres Minor)

  • Anterior Deltoid

Related Conditions:

  • Shoulder Impingement

  • Dynamic Shoulder Instability

  • Labral Tear

  • Rotator Cuff Tear / Tendinopathy / Tendinitis

  • SLAP Lesion

  • Posterior Capsule Impingement

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David Song
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Side Lying Shoulder External Rotations