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Side-Lying External Rotation

BeginnerStrengthTier T1

Lie on your side and rotate your forearm up. Classic exercise for rotator cuff strength.

Targets: Shoulder
Muscles: Infraspinatus, Teres Minor

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • pillow or cushion + towel

No equipment? Try: Resistance band, Can of soup, Water bottle

Dosage

3

Sets

15

Reps / Time

30 sec

Rest

2 up / 1 hold / 3 down

Tempo

Step-by-Step Guide

Set up

  • Lie on your non-working side with a pillow under your head
  • Bend your top arm 90 degrees with elbow at your waist
  • Put a small towel roll between your elbow and body
  • Hold a light weight or nothing to start

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Keep your elbow pressed gently against your side

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Rotate your forearm up toward the ceiling

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Only move at the shoulder - keep elbow still

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Go as far as comfortable

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Lower slowly back down

Breathing

  • Breathe out as you rotate up
  • Breathe in as you lower

Form Cues

  • Keep elbow glued to your side
  • Move only from the shoulder
  • Keep wrist straight
  • Control the way down

Common Mistakes to Avoid

  • Elbow floating away from body
  • Using your body to help
  • Moving too fast
  • Going too far

Safety Information

Classic rehab exercise. Safe for most shoulders. Stop if sharp pain.

Progressions

Add more weight slowly (1-2 pounds at a time)

Regressions

Do it without weight or don't go as far

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.