Lying External Rotation

The lying external rotation is a prehabilitation and warm-up exercise that improves strength and stability throughout the shoulder, more specifically the rotator cuff. Performing the exercise lying down ensures the muscles of the shoulders are isolated during the range of motion.


  1. 1112_A
    Lie on one side and support your head with your hand. Hold a dumbbell in your opposite hand, with your elbow bent at 90 degrees at your side. Hold the dumbbell in front of your stomach.
  2. Lying External Rotation
    Raise the dumbbell by rotating your upper arm in a sweeping arch motion. Keep your elbow close to your torso. Pause when you are no longer able to rotate your shoulder without moving your elbow. Return the weight to the starting position.

Trainer’s Tips

  • Do not use a lot of weight on this exercise.
  • Focus on achieving maximum shoulder rotation.
  • Do not flex your wrist to compensate for a lack of range of motion.