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Shoulder · Strengthening

External shoulder rotation in side-lying with elastic band

External shoulder rotation in side-lying, elbow bent at 90°, 3 sets, 12 repetitions, with elastic resistance

Illustration of the External shoulder rotation in side-lying with elastic band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Equipment: Elastic band

Description: Lie on your side with your elbow bent at 90 degrees, keeping the arm against the body or in abduction at 90 degrees depending on the chosen position. Attach an elastic band and perform an external rotation of the shoulder by moving the forearm outward, controlling the movement until a maximum rotation without pain. Keep the scapula stable throughout the exercise.

Tips: Ensure not to move the shoulder forward or upward, and keep the elbow close to the body or at the abduction angle. Perform the movement slowly to maximize effectiveness and avoid compensations.

Progression: Gradually increase the resistance of the elastic band or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
elastic band
Starting position
Side-lying, elbow bent at 90 degrees
Clinical goal
Strengthen the external rotator muscles of the shoulder
Also known as
rotation externe épaule couché, renforcement rotation externe épaule, rotation externe avec bande élastique

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.