Side-Lying External Rotation

Explanatory Video

Description

Lie on your side with a dumbbell in the hand of the 'free' arm. Keep your elbow close to your body and raise the dumbbell by externally rotating your shoulder without lifting the arm away from your side. This exercise targets the rotator cuff muscles, particularly the infraspinatus and teres minor, to enhance shoulder stability.

Difficulty & Category

Beginner
Dynamic

Affected Muscles

Infraspinatus
Teres Minor
Deltoid (Posterior)

Body Areas

Back / Rotator Cuff
Shoulders

Equipment

Dumbbell

Similar Exercises

  1. Lie on a firm, flat surface on the side of your target arm. Place a pillow under your head to keep your spine straight.
  2. Hold your target arm against your side with the elbow bent at a 90-degree angle.
  3. Holding a light weight, slowly rotate your arm at the shoulder, raising the weight toward your stomach until it is in a vertical position.
  4. Slowly lower the weight back to the starting position. Do not let your body roll backward as you raise the weight.
Dynamic
Beginner
Hold a stick or PVC pipe with both hands in front of you. Keep the elbow of the arm you want to stretch tucked against your side. Use the other hand to push the stick horizontally, rotating your forearm outward. Stop when you feel a gentle stretch in the back of your shoulder. Keep your hips facing forward and avoid twisting your torso. Hold the position for the desired duration and repeat on the other side.
Isometric
Beginner
  1. Attach a resistance band to a stable object at about chest or shoulder height.
  2. Stand holding the band with your elbow bent 90° and raised to shoulder-height, forming a 'L' shape with your arm.
  3. Keeping your shoulder and elbow level, slowly rotate your forearm upward until your hand is in line with your head.
  4. Slowly return to the starting position and repeat.
  5. Ensure your elbow stays in line with your shoulder throughout the movement and avoid shrugging.
Dynamic
Beginner
Attach a resistance band to a stable object at waist height. Stand sideways to the anchor point and hold the band with the arm closest to it. Bend your elbow at a 90-degree angle and keep it pinned against your side. Rotate your forearm across your body toward your stomach, focusing on using your shoulder and chest. Slowly return to the starting position and repeat.
Dynamic
Beginner
The Sleeper Stretch is a common exercise used to improve internal rotation of the shoulder and stretch the posterior capsule. Lie on your side on a firm surface with the shoulder you want to stretch underneath you. Bend your arm at a 90-degree angle with the elbow in line with the shoulder. Use your other hand to gently push your forearm down towards the floor. Stop when you feel a stretch in the back of your shoulder and hold for 30 seconds. Tip: Do not bend your wrist or press down on your wrist; apply pressure to the forearm instead.
Isometric
Beginner
Last updated: 3/6/2026