Bodyweight Side Lying Shoulder External Rotation
The side-lying external rotation with no weight: the forearm alone turns up from the belly, a first step before a dumbbell.
How to do it
Setup
Lying on the side, head resting on the lower arm, the top elbow bent to 90° on the ribs, hand in front of the belly.
Steps
- Turn the forearm up, elbow staying on the ribs.
- Hold the top for a beat.
- Lower the hand back to the belly slowly.
Common mistakes
Swinging the forearm up: turn it slowly and stop at the top. Elbow sliding forward: keep it on the ribs. Shoulder hunching toward the ear: keep the neck long.
Breathing
Exhale on the raise, inhale lowering.
