Side Lying External Rotation – Dumbbell

  • HOW: Start by lying on your side with your knees bent. Bend the top arm’s elbow to make a 90 degree bend or an “L” shape. Support your head with your other arm or a pillow. Hold a dumbbell with your palm facing your stomach. Rotate the arm up and out while keeping that “L” shape in your elbow.  Your thumb should be pointing up as the arm comes off of your stomach. Pretend there is a rod going from your shoulder through the bottom of your elbow and that rod has to stay still. Keep that elbow at your side as you rotate that arm up and back down to the starting position. 
  • FEEL: You should feel the muscles in the back of your shoulder and shoulder blade working. 
  • COMPENSATION: Don’t let the elbow come up or back as you rotate the dumbbell up. Don’t lean back with your body, stay on your side.

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