- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Side lying external shoulder rotation
Planes of Motion
The side lying external shoulder rotation promotes scapular movement and stability and reduces the risk of shoulder injuries.
Research shows that this exercise promotes lower and middle trapezius activation with minimal activity in the upper trapezius. This will improve or restore scapular muscle balance and stability.
This exercise also strengthens the rotator cuff and the posterior deltoid.
Perform the exercise with a light dumbbell.
Lie on the side, holding the dumbbell in the hand of the upper arm.
Position the elbow of the upper arm against the rib cage, to avoid movement other than external rotation.
Externally rotate the arm through full range of motion.
Keep the scapula retracted throughout the entire exercise.
Do not let the elbow of the upper arm drift away from the body.