Bodyweight Side Lying Shoulder External Rotation

Muscles worked

Setup

1. Lie on your side on a flat surface with your knees slightly bent for stability.
2. Rest your head on your bottom arm or a pillow to maintain a neutral spine.
3. Bend your top elbow to 90 degrees and tuck it firmly against your side.
4. Rest your top forearm across your midsection with your palm facing your body.

How to do it

1. Rotate your forearm upward toward the ceiling while keeping your elbow pinned to your ribcage.
2. Exhale as you reach the top of the rotation, feeling the contraction in the back of your shoulder.
3. Inhale as you slowly lower your forearm back to the starting position across your stomach.
4. Maintain a controlled tempo, taking 2 seconds to lift and 2 seconds to lower.

Form checklist

• Keep your elbow tucked against your side; do not let it drift away from your body.
• Keep your torso still; avoid rolling your hips or shoulders backward to cheat the range of motion.
• Maintain a neutral wrist throughout the entire movement.
• Keep your shoulder blade pulled slightly back and down.

Pro tips

• Place a small rolled-up towel between your elbow and your side to ensure proper alignment and better muscle activation.
• Focus on the 'spinning' sensation of the upper arm bone within the shoulder socket rather than just moving your hand.

Make it harder

• Slow down the lowering phase to 4-5 seconds to increase time under tension.
• Pause and squeeze at the peak of the rotation for 3 seconds on every rep.

Frequently asked

What muscles does the bodyweight side lying shoulder external rotation work?

The bodyweight side lying shoulder external rotation primarily targets the rotator cuff, and also works the biceps and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight side lying shoulder external rotation?

The bodyweight side lying shoulder external rotation requires no equipment — just your body weight.

Is the bodyweight side lying shoulder external rotation good for beginners?

Yes. The bodyweight side lying shoulder external rotation is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Fixed Bar Back StretchBeginner · lats, rotator cuff, and trapezius
• Stick Subscapularis Muscle RelaxIntermediate · rotator cuff
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• 5 Sec Fist Against ChinIntermediate · neck