Side Lying External Rotation
Lie on your side with your legs stacked and knees bent at a 90-degree angle. Keep your elbow close to your body and bent at a 90-degree angle.
- Rotate your shoulder outward, lifting your forearm towards the ceiling.
- Hold the position for a moment, then lower your forearm back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
How to perform the Side Lying External Rotation
- Set up. Set up in a stable, balanced starting position appropriate for the Side Lying External Rotation using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Side Lying External Rotation
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