Side Lying External Rotation: How-to, Tips & More
The Side Lying External Rotation is a beginner isolation exercise for your shoulders. You do it with dumbbells, one side at a time. It is a good fit when your goal is general fitness.
Besides the shoulders, it also works your rear delts, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Rear delts
Secondary
How to do the Side Lying External Rotation
- Lie on your side holding a light dumbbell in your top hand, elbow bent and against your side.
- Rotate your forearm up toward the ceiling.
- Keep your elbow against your ribs.
- Lower slowly, then switch sides after the set.
Side Lying External Rotation tips
- Use a light weight. The rotator cuff tires fast.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Side Lying External Rotation alternatives
Arnold Press
Shoulders
Dumbbell Front Raise
Shoulders
Dumbbell Lateral Raise
Shoulders
Dumbbell Shoulder Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Frequently asked questions
What muscles does the Side Lying External Rotation work?
The Side Lying External Rotation mainly works your shoulders, with help from your rear delts.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Side Lying External Rotation good for beginners?
Yes. The Side Lying External Rotation is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Side Lying External Rotation?
You need dumbbells.
Add Side Lying External Rotation to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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