Bodyweight Lying Shoulder External Rotation
Lying face down with the upper arm out to the side and the elbow bent, lift the forearm off the floor by turning the shoulder; a small end-of-range drill with no weight.
How to do it
Setup
Face down, forehead on the floor or a folded towel, upper arm out at shoulder height on the floor, elbow bent to 90°, forearm pointing forward.
Steps
- Lift the hand and forearm off the floor, elbow staying down.
- Hold the top for a beat without shrugging.
- Lower the forearm back to the floor slowly.
Common mistakes
Elbow lifting with the hand: it stays on the floor while the turn lifts the forearm. Shrugging toward the ear: shoulder down and away from it. Swinging for height: slow, small and controlled.
Breathing
Exhale on the raise, inhale lowering.
