How to Do
How to Do Side Lying External Rotation With Dumbbell
The side lying external rotation with dumbbell should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the side lying external rotation with dumbbell.
Beginning
Beginning Side Lying External Rotation
1. Rest your neck by lying on your side with a pillow under your head. With a weight in hand, place your top arm at your side with your elbow bent at 90 degrees.
2. Slowly twist your arm such that your hand is raised towards the sky, but your elbow remains still.
3. Rep 3 times for a total of 5-8 reps.
Movement
Side Lying External Rotation Movement
1. Lying on your side on an exercise mat or padded floor, prepare for this exercise by aligning your head, shoulder, hips, and knees. Place your bottom arm under your head, and out at an angle to support your head and body.
2. Holding a very light DB, bend the elbow of the arm that's stacked on top of your body to 90 degrees. Your upper arm should remain in line with your body, with your forearm perpendicular to the body.
3. Keeping your upper arm tight to your body, slowly rotate the forearm away from the center of your body. Stop when you can no longer keep your upper arm in contact with your torso.
4. Slowly return to the start position, always moving with control and intensity, before repeating. This should be a slow, controlled motion. Do not use momentum, or jerk the weight up.
Benefits
Side Lying External Rotation Benefits
Perform this exercise at home or in the gym.
This isolation exercise strengthens the shoulder muscles, and in particular, the rotator cuff, which is an area that is especially prone to injury in those who play racket sports, or sports such as softball or baseball.
Exercise Aliases
How to Strengthen Rotator Cuff, Rotator Cuff External Rotation, Exercises to Strengthen Rotator Cuff Muscles, Exercises to Strengthen Rotator Cuff Injury.
