Lying External Rotation
Muscle Groups: Shoulders
Lying External Rotation focuses on Shoulders.
How to Perform
Follow these step-by-step instructions to perform Lying External Rotation with proper form and technique.
- 1
Lie on your side with your bottom arm extended and your head supported, either on your arm or a small pillow.
- 2
Bend your top arm to a 90-degree angle, resting your elbow on your side and holding a light dumbbell with your palm facing down towards your body.
- 3
Keeping your elbow tucked into your side, slowly rotate your forearm upwards, lifting the dumbbell towards the ceiling until your palm faces forward.
- 4
Pause briefly at the top of the movement, feeling the contraction in your shoulder.
- 5
Slowly lower the dumbbell back to the starting position with control, resisting the urge to let it drop.
Related Exercises
If you enjoyed Lying External Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Lying External Rotation, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
