External Rotation Sidelying
The External Rotation Sidelying primarily works the Infraspinatus, Teres Minor, with secondary activation of the Posterior Deltoid and stabilizer support from the Subscapularis. It is a dumbbell isolation exercise at beginner difficulty.
Lie on your side and externally rotate your shoulder with a dumbbell.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Rotation |
| Force | Static |
| Laterality | Unilateral |
| Primary | Infraspinatus, Teres Minor |
| Secondary | Posterior Deltoid |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Infraspinatus (back)
- Primary Muscle Teres Minor (back)
Secondary Muscles
- Secondary Muscle Posterior Deltoid (shoulders)
Stabilizer Muscles
- Stabilizer Muscle Subscapularis (back)
Instructions
- Preparation: Grasp dumbbells with firm grip. Execution: Rotate torso against resistance through full range of motion. Return to starting position under control. Repeat on opposite side. Comments: Perform equal reps on each side. Maintain tension throughout the hold.
Alternative Exercises
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