Rotator Cuff Strengthening Exercises Side-lying Dumbbell External Rotation

Rotator Cuff Strengthening Exercises are important for athletes, bodybuilders, and the average person who lifts weights occasionally.

One of the main motions that strengthens the rotator cuff muscles is external rotation (also known as lateral rotation).You can perform external rotation exercises from many positions, and one of the classic positions is lying on your side.

Side-lying Dumbbell External Rotation

Starting Position: Begin by lying on your side. You can use a bench if you're in the gym or the floor/ mat if you're at home. Your hand and arm should be next to your body.

Form: Exhale and rotate your forearm away from your body. Hold briefly at the top and then slowly lower to the starting position.

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Personal Trainer Tips: External Rotation can be a tricky motion to master. Your upper arm should stay next to your body throughout the entire set.

Move in a slow and controlled fashion, and use a weight that you can comfortably do 8-15 repetitions with. For most people 2-5 pounds is sufficient, but if you're really strong you may find that 15 pounds is your limit.

Yours in Health,
Dr. Charles PT/PT

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