Side Lying External Rotation

Free Weights / Beginner

0 ratings

Equipment Needed

  • Dumbbells
  • Flat Bench

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 4 lb
    average weight
  • 5 lb
    best weight
  • 5
    times logged
  • #757
    popularity rank

Average Sitewide Side Lying External Rotation Weight

  • 4 lb
    average weight
  • 5 lb
    best weight
  • 5
    times logged
  • #500
    popularity rank

Average Male Side Lying External Rotation Weight

  • 0 lb
    average weight
  • 0 lb
    best weight
  • 0
    times logged
  • #1K
    popularity rank

Average Female Side Lying External Rotation Weight

How to do Side Lying External Rotation:

Muscles Worked

Details

side lying external rotation is a free weights exercise that primarily targets the shoulders ...more

side lying external rotation is a free weights exercise that primarily targets the shoulders.

The only side lying external rotation equipment that you really need is the following: dumbbells and flat bench. There are however many different side lying external rotation variations that you can try out that may require different types of side lying external rotation equipment or may even require no equipment at all.

Learning proper side lying external rotation form is easy with the step by step side lying external rotation instructions, side lying external rotation tips, and the instructional side lying external rotation technique video on this page. side lying external rotation is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the side lying external rotation video, learn how to do the side lying external rotation, and then be sure and browse through the side lying external rotation workouts on our workout plans page!

Tips

  1. Don't rotate too far back at the top. This will put unnecessary strain on your shoulder. Go until you feel a tight stretch, but no pain.
  2. Limit the weight you use for the exercise. Using a dumbbell that is too heavy may lead to a rotater cuff injury.

Variations

  1. Perform this exercise while standing, using cables.
  2. Use a kettlebell instead of a dumbbell.
  3. Try it sitting up using dumbbells.

Other Names

  • Side Lying External Shoulder Rotation

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

No Reviews yet.

Equipment Needed

  • Dumbbells
  • Flat Bench

Tips

  1. Don't rotate too far back at the top. This will put unnecessary strain on your shoulder. Go until you feel a tight stretch, but no pain.
  2. Limit the weight you use for the exercise. Using a dumbbell that is too heavy may lead to a rotater cuff injury.

Variations

  1. Perform this exercise while standing, using cables.
  2. Use a kettlebell instead of a dumbbell.
  3. Try it sitting up using dumbbells.

Other Names

  • Side Lying External Shoulder Rotation

Types

  • Force Type: Pull
  • Mechanics Type: Isolation