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How to do Side Lying External Rotation:

• Step 1: Lie sideways on a flat bench. Hold a dumbbell with one arm. Your other hand should be on top of the bench and folded so that you can rest your head on it.
• Step 2: Bend the elbow of the arm holding the dumbbell until it is at a 90-degree angle between your upper arm and forearm.
• Step 3: Bend your elbow while keeping your upper arm stationary. Your forearm should be parallel to the floor and perpendicular to your torso. This is the starting position.
• Step 4: Exhale and externally rotate your forearm so that the dumbbell is lifted in a semicircular motion. Maintain a 90 degree angle between your upper arm and forearm as you do so. Keep moving your arm until it is perpendicular to the floor and your torso is pointed toward the ceiling. Hold the contraction for a second.
• Step 5: Inhale and go back to the starting position.
• Step 6: Repeat for the number of reps in your set and switch arms.

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Muscles Worked

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Details

side lying external rotation is a free weights exercise that primarily targets the shoulders ...more