Bodyweight Side-Lying Shoulder External Rotation
The Bodyweight Side-Lying Shoulder External Rotation mainly works the shoulders. No equipment needed: it uses just your bodyweight.
Bodyweight Side-Lying Shoulder External Rotation Muscles Worked
Primary
Rotator Cuff (infraspinatus); Small Rotator (teres minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid)
How to do the Bodyweight Side-Lying Shoulder External Rotation
Lie on your side on the floor with your knees comfortably bent and your lower arm extended straight out for support.
Bend your top arm to a ninety-degree angle, keeping your elbow tucked tightly against the side of your torso.
Exhale and slowly rotate your forearm upward toward the ceiling while keeping your elbow pinned to your side.
Pause briefly at the top of the movement when your forearm is perpendicular to the floor.
Inhale as you lower your hand back down in a slow, controlled motion to complete the repetition.
Bodyweight Side-Lying Shoulder External Rotation FAQs
What muscles does the Bodyweight Side-Lying Shoulder External Rotation work?
The Bodyweight Side-Lying Shoulder External Rotation mainly works the shoulders. The main muscles are the infraspinatus and teres minor.
What equipment do you need for the Bodyweight Side-Lying Shoulder External Rotation?
None. The Bodyweight Side-Lying Shoulder External Rotation is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.