← Return to daily workout

Side-lying external rotation

Shoulder rotation control

Side-lying external rotation — setup and movement1 SET UP2 MOVE WITH CONTROLElbow stays at sideElbow stays at side
Simplified movement diagram · follow your coach’s demonstration.
  1. Lie on your side with the top elbow bent and resting against your ribs, supported by a folded towel.
  2. Rotate the forearm upward through a small comfortable arc. Keep your elbow at your side; use minimal weight.

Use today’s workout for sets, repetitions and load. Ask your coach to confirm your setup. These pictures do not define a strength-test protocol.