My coursesSpanishAdd a new courseJust a Task0 day streakDo a lesson today to start a new streak!SMTWTFSStreak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View moreGemsYou have 500 gemsGo to shopHeartsYou have full heartsKeep on learningUnlimited heartsGet SuperRefill hearts350
Back

Exercise preview

Side-lying external rotation

Intermediate10 repsNo jumping

You need

No equipment

How to do it

  1. With a weight in one hand, lie on your side opposite the weight. Keep your knees slightly bent. Hold your elbow against your side, and extend your upper arm straight ahead of you. While continuing to hold your elbow against your side, rotate your upper arm 90 degrees upwards.
  2. It is helpful to place a towel under your armpit to help with the form on this exercise. Placing a support under your head for the duration of the exercise is also a good idea.

By apeschel. CC BY-SA 4.0, via wger.