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

Related Exercises

Featured
Lean In Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Upper Trapezius, Lateral Deltoid
Lean In Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Upper Trapezius, Lateral Deltoid
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Upper Trapezius, Lateral Deltoid
Lean In Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Lateral Deltoid, Upper Trapezius
Lean In Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Lateral Deltoid, Upper Trapezius
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Lateral Deltoid, Upper Trapezius
Kettlebell Carry Abduction
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus, Deltoids, Anterior Deltoid, Lateral Deltoid, Coracobrachialis, Long Head Biceps
Kettlebell Carry Abduction
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus, Deltoids, Anterior Deltoid, Lateral Deltoid, Coracobrachialis, Long Head Biceps
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus, Deltoids, Anterior Deltoid, Lateral Deltoid, Coracobrachialis, Long Head Biceps
Bottoms Up Arnold Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Supraspinatus, Subscapularis, Teres Minor, Shoulder Stability, Anterior Deltoid, Deltoids, Lateral Deltoid, Upper Trapezius
Bottoms Up Arnold Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Supraspinatus, Subscapularis, Teres Minor, Shoulder Stability, Anterior Deltoid, Deltoids, Lateral Deltoid, Upper Trapezius
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Supraspinatus, Subscapularis, Teres Minor, Shoulder Stability, Anterior Deltoid, Deltoids, Lateral Deltoid, Upper Trapezius
Pull Apart Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Upper Trapezius, Deltoids, Lateral Deltoid, Shoulder Stability
Pull Apart Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Upper Trapezius, Deltoids, Lateral Deltoid, Shoulder Stability
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Upper Trapezius, Deltoids, Lateral Deltoid, Shoulder Stability
Pull Up Press
Rotator Cuff, Rotator Cuff Stability, Supraspinatus, Infraspinatus, Teres Minor, Lateral Deltoid, Anterior Deltoid, Upper Trapezius, Coracobrachialis, Biceps Brachii, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor
Pull Up Press
Rotator Cuff, Rotator Cuff Stability, Supraspinatus, Infraspinatus, Teres Minor, Lateral Deltoid, Anterior Deltoid, Upper Trapezius, Coracobrachialis, Biceps Brachii, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor
Rotator Cuff, Rotator Cuff Stability, Supraspinatus, Infraspinatus, Teres Minor, Lateral Deltoid, Anterior Deltoid, Upper Trapezius, Coracobrachialis, Biceps Brachii, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor
Bottoms Up Wide to Narrow Press
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff, Rotator Cuff Stability, Shoulder Stability, Shoulder, Shoulder Horizontal Abductor, Shoulder Horizontal Adductor, Shoulder Flexion
Bottoms Up Wide to Narrow Press
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff, Rotator Cuff Stability, Shoulder Stability, Shoulder, Shoulder Horizontal Abductor, Shoulder Horizontal Adductor, Shoulder Flexion
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff, Rotator Cuff Stability, Shoulder Stability, Shoulder, Shoulder Horizontal Abductor, Shoulder Horizontal Adductor, Shoulder Flexion
Bottoms Up Narrow to Wide Press
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Shoulder Flexion, Shoulder Flexor, Shoulder Horizontal Adductor, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff Stability, Rotator Cuff, Shoulder, Shoulder Stability
Bottoms Up Narrow to Wide Press
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Shoulder Flexion, Shoulder Flexor, Shoulder Horizontal Adductor, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff Stability, Rotator Cuff, Shoulder, Shoulder Stability
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Shoulder Flexion, Shoulder Flexor, Shoulder Horizontal Adductor, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff Stability, Rotator Cuff, Shoulder, Shoulder Stability
Supine Kettlebell Abduction
Shoulder Stability, Shoulder, Shoulder Abduction, Shoulder Internal Rotator, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Subscapularis, Teres Minor, Pectoralis Major, Pectoralis Minor, Chest Stability, Anterior Deltoid, Coracobrachialis, Bench Press, Bench Press Warmup
Supine Kettlebell Abduction
Shoulder Stability, Shoulder, Shoulder Abduction, Shoulder Internal Rotator, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Subscapularis, Teres Minor, Pectoralis Major, Pectoralis Minor, Chest Stability, Anterior Deltoid, Coracobrachialis, Bench Press, Bench Press Warmup
Shoulder Stability, Shoulder, Shoulder Abduction, Shoulder Internal Rotator, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Subscapularis, Teres Minor, Pectoralis Major, Pectoralis Minor, Chest Stability, Anterior Deltoid, Coracobrachialis, Bench Press, Bench Press Warmup
Pull Apart Chest Press
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Pull Apart Chest Press
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
David Song
Previous

Dolphin Press
Next

Side Lying Shoulder External Rotations