Lying Rotator Cuff Exercise Guide | Shoulder Stability
Master the side-lying external rotation to strengthen your rotator cuff, improve shoulder stability, and prevent injuries with our step-by-step guide.
How to Perform
- Lie on your side on a flat bench or a comfortable mat with your legs stacked and hips neutral.
- Rest your head on your bottom arm and tuck a small towel roll between the elbow of your top arm and your ribcage.
- Grip a light dumbbell in your top hand and bend that elbow to a ninety-degree angle so your forearm rests across your stomach.
- Slowly rotate your forearm upward toward the ceiling while keeping your elbow pinned firmly against the towel and your side.
- Stop the movement once your forearm is perpendicular to the floor or as far as your mobility comfortably allows.
- Lower the weight back to the starting position with a controlled tempo to maintain tension throughout the rotator cuff.
- Complete the desired number of repetitions before switching sides to repeat the process.
Common Mistakes
- Using momentum or swinging the weight instead of using a controlled rotation.
- Lifting the elbow away from the torso which shifts the load to the lateral deltoid.
- Rolling the entire torso backward to help lift the weight rather than isolating the shoulder joint.
Muscles Worked
Primary movers
- Rotator Cuff
Stabilizers
- Rear Deltoids
- Infraspinatus
- Teres Minor
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Rotator Cuff · Strength