Exercises
Shoulders
Side-Lying External Rotation (Rotator Cuff)
Beginner
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muscles worked
primary
Shoulders
How to do it
Execution:
- 1Lie on your side with your elbow pinned to your torso, bent to 90°, holding a light dumbbell.
- 2Rotate the shoulder outward, bringing your forearm upward, without lifting the elbow off your side.
- 3Return under control.
Tip: use very light weight — the rotator cuff responds to high volume, not heavy loads.