Side-Lying External Rotation
Step-by-step technique for Side-Lying External Rotation, an exercise for rotator cuff using dumbbells. From the Frog Fitness exercise library.
How to do it
- Lie on your side with a light dumbbell in your top hand.
- Keep your elbow against your side, bent at 90 degrees.
- Rotate your forearm up toward the ceiling.
- Lower under control and switch sides.
Coach tip: Very light weight. The rotator cuff is small.
Muscles worked
Primary: Rotator Cuff
Secondary: Rear Delts
Side-Lying External Rotation is a strength exercise that loads the rotator cuff using dumbbells. Log it in Frog Fitness to follow how the load develops over time.
At a glance
- Primary muscle
- Rotator Cuff
- Secondary
- Rear Delts
- Equipment
- Dumbbells
- Type
- Strength
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