Procaryote
Shoulder · Strengthening

External shoulder rotation in side-lying position

External shoulder rotation in side-lying position, 3 sets, 12 repetitions, with light dumbbell

Illustration of the External shoulder rotation in side-lying position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Equipment: Light dumbbell

Description: Lie on the non-affected side, with the upper arm bent at 90 degrees, elbow resting against the body. Keeping the elbow fixed, slowly rotate the forearm outward until you feel a contraction in the shoulder, then return to the starting position.

Tips: Keep the elbow close to the body to isolate shoulder rotation. Perform the movement slowly and control the descent to avoid jerks.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
light dumbbell
Starting position
Lying on the non-affected side, with the upper arm bent at 90 degrees
Clinical goal
Muscle strengthening of the shoulder
Also known as
rotation externe épaule couché, rotation externe latérale épaule, exercice épaule couché latéral

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.