External Rotator Strengthening in Side-Lying

Description

You are lying on your healthy shoulder, with your back straight, legs slightly bent, the top arm along the body, elbow bent at 90° and holding a dumbbell at the level of your navel. A towel can be placed under the elbow of the working arm to better feel the movement. Slowly lift the dumbbell as far as possible towards the ceiling to perform an external shoulder rotation. Make sure to keep the rest of your body still so that only the arm moves and do not lift the elbow away from the body. Then, slowly return to the starting position.

Settings

Equipment

Dumbbell

Positions

Side Lying

Muscle groups

Shoulder external rotators

Difficulty

Easy

Movement

Lateral Rotation

Contraction mode

Concentric