Bodyweight Lying Shoulder External Rotation
Description
The bodyweight lying shoulder external rotation is a shoulder mobility and rehab drill. Lying on the side with the elbow at 90 degrees and rotating the forearm up trains the infraspinatus and teres minor.
Muscle Group
Equipment Required
Bodyweight Lying Shoulder External Rotation Instructions
- Lie on your side with the bottom arm under your head for support.
- Bend the top elbow to 90 degrees with the upper arm against your side.
- The forearm should rest across the abdomen.
- Brace the core and keep the upper arm pinned against the body.
- Rotate the forearm up by externally rotating the shoulder.
- Stop when the forearm is roughly vertical.
- Lower the forearm slowly back to the abdomen.
- Complete all reps on one side then switch.
Bodyweight Lying Shoulder External Rotation Form & Visual
Bodyweight Lying Shoulder External Rotation Benefits
- Strengthens the rotator cuff muscles.
- Improves shoulder health and pre lifting prep.
- Trains the often weak external rotators.
- No equipment needed.
- Excellent shoulder warm up before pressing.
- Helps prevent common shoulder injuries.
Bodyweight Lying Shoulder External Rotation Muscles Worked
- Infraspinatus
- Posterior deltoid
- Trapezius
Bodyweight Lying Shoulder External Rotation Variations & Alternatives
- Cable External Rotation
- Side Lying External Rotation
- Banded External Rotation
- Cuban Press
