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Shoulders

Side Lying External Rotation

The Side Lying External Rotation is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 58%, rear delts 20% and mid traps 8%.

Also known as: dumbbell external rotation, external rotation, sidelying er

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)Unilateral: one arm or leg at a time
Side Lying External Rotation demonstration

How to do it

  1. Lie on your side on a flat bench, bottom arm supporting the head, light dumbbell in the top hand.
  2. Place a folded towel between the top elbow and the ribs and bend that elbow 90 degrees.
  3. Start with the forearm resting across the stomach.
  4. Rotate the forearm up until it points to the ceiling, elbow pinned to the towel.
  5. Lower slowly to the stomach and switch sides after the set.

Tips

  • The towel puts the shoulder in a better position for the rotation.
  • Keep the hips stacked so the body does not roll back.
  • Pause at the top for one second.

Common mistakes

  • Lifting the elbow off the towel.
  • Rolling backward to help the weight up.
  • Going too heavy and losing control.

Muscles worked by the Side Lying External Rotation

  • Rotator cuff Primary58%
  • Rear delts Secondary20%
  • Mid traps Minor8%
  • Rhomboids Minor6%
  • Side delts Stabilizer4%
  • Lower traps Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rotating the upper arm with the elbow fixed isolates the rotator cuff (infraspinatus and teres minor for external, subscapularis for internal); here the cuff is the target, so it is coloured.

Side Lying External Rotation alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Side Lying External Rotation work?

Mainly the rotator cuff. The rear delts assist.

Is the Side Lying External Rotation good for beginners?

Yes. The Side Lying External Rotation is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Side Lying External Rotation?

For example the Band External Rotation, External Rotation Cable and Band Internal Rotation. They train mostly the same muscles, some with different equipment.

How do you make the Side Lying External Rotation harder?

Add weight or reps, or move on to the Cuban Press and Kettlebell Halo.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Escamilla et al. 2009, Sports Med 39(8):663-685

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