> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Side-lying shoulder external rotation

> Beginner · Dynamic · Unilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0aj.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0aj%2Fe0aj-264.mp4?alt=media&token=fc8c62dc-44cc-4dc4-8ac2-4a13e8e54354" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 7 s |

## Technique

1. Lie on your side and hold a light dumbbell in the top hand, palm facing down towards the floor.
2. Keep the elbow of the top arm bent at 90 degrees and tucked into the side.
3. Slowly lift the dumbbell upward, rotating your arm outward away from your body.
4. Lower the dumbbell back to the starting position with control.

## Form tips

* Maintain stability by keeping the rest of your body still throughout the movement.
* Focus on isolating the shoulder, avoiding any unnecessary movement from the elbow or wrist.
* Keep the shoulder blades down to avoid shrugging during the rotation.

<Info>
  **Logging:** Weight used on one side. Repetitions done on one side.
</Info>

<Warning>
  **Risks**

  * Start with a light weight to ensure proper form and avoid straining the shoulder.
</Warning>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M296.35,104.00 297.60,98.96 297.98,96.93 298.28,94.30 298.59,90.20 297.42,85.69 297.24,85.14 296.70,84.43 296.47,85.60 296.08,86.72 295.58,87.68 294.64,89.00 293.55,90.22 287.26,96.70 285.63,98.29 284.04,99.74 283.99,105.94 284.80,106.52 286.08,107.27 287.25,107.79 288.75,108.27 290.30,108.60 291.88,108.78 293.47,108.85 295.54,108.79 295.93,106.83ZM331.61,90.20 332.01,95.20 332.34,97.63 332.76,99.59 333.85,104.00 334.27,106.83 334.66,108.79 336.74,108.85 338.33,108.78 339.91,108.60 341.45,108.27 342.95,107.79 344.13,107.27 345.41,106.52 346.22,105.94 346.17,99.74 344.57,98.29 342.95,96.70 336.65,90.22 335.57,89.00 334.63,87.68 334.13,86.72 333.73,85.60 333.50,84.43 332.96,85.14 332.78,85.69Z" fillOpacity="0.9" />

          <path d="M97.70,75.26 93.70,72.58 89.98,70.47 84.74,67.89 82.58,66.97 81.12,66.45 78.87,65.86 77.34,65.63 75.27,65.54 71.13,65.61 69.75,65.53 67.82,65.17 66.14,64.59 64.33,65.79 62.05,67.57 59.93,69.55 58.05,71.64 56.18,74.17 55.09,75.96 54.16,77.83 53.38,79.78 52.75,81.91 52.31,84.22 52.07,86.57 52.03,88.93 52.15,91.30 52.42,93.66 52.83,96.06 53.41,98.66 55.28,95.94 57.48,92.98 58.56,91.83 59.17,91.33 59.84,90.90 60.56,90.58 61.06,90.42 62.15,90.31 63.23,90.45 64.25,90.86ZM151.48,96.67 152.02,93.66 152.29,91.30 152.41,88.93 152.36,86.57 152.12,84.22 151.93,83.06 151.37,80.77 150.68,78.80 149.83,76.89 148.82,75.06 147.66,73.31 145.71,70.84 143.99,69.03 142.38,67.57 140.10,65.79 138.29,64.59 136.61,65.17 134.68,65.53 133.31,65.61 129.16,65.54 127.09,65.63 125.56,65.86 123.31,66.45 121.85,66.97 119.69,67.89 114.46,70.47 112.21,71.71 110.00,73.03 106.73,75.26 140.18,90.86 141.20,90.45 142.29,90.31 143.37,90.42 144.36,90.78 145.04,91.17 145.68,91.65 146.79,92.77 149.15,95.94 151.02,98.66ZM64.78,92.07 65.15,92.01 64.25,90.86 64.45,91.28ZM140.18,90.86 139.29,92.01 139.65,92.07ZM274.22,78.44 273.06,79.41 272.00,80.50 270.92,81.91 270.14,83.20 269.47,84.56 268.66,86.70 268.23,88.17 267.67,90.59 267.34,92.48 266.99,95.33 266.86,97.25 266.81,100.12 266.89,102.48 267.07,104.57 267.44,107.34 267.82,109.40 270.18,108.45 272.49,107.39 274.50,106.36 276.68,105.11 278.79,103.77 280.84,102.32 283.77,99.97 286.72,97.24 294.29,89.42 295.28,88.14 295.84,87.21 296.30,86.17 296.61,85.02 296.70,84.43 296.43,84.15 295.41,83.36 294.30,82.84 293.35,82.56 292.38,82.39 287.35,82.05 286.03,81.85 284.73,81.52 283.77,81.18 282.53,80.64 278.27,78.31 277.11,77.78 275.92,77.34ZM333.64,85.22 333.91,86.17 334.37,87.21 334.92,88.14 335.92,89.42 343.48,97.24 346.43,99.97 349.37,102.32 351.41,103.77 353.53,105.11 355.70,106.36 357.72,107.39 360.03,108.45 362.38,109.40 362.77,107.34 363.14,104.57 363.31,102.48 363.40,100.12 363.35,97.25 363.22,95.33 363.01,93.43 362.71,91.53 362.34,89.65 361.77,87.43 361.03,85.27 360.41,83.88 359.69,82.54 358.84,81.29 357.87,80.12 356.77,79.07 355.57,78.14 354.28,77.34 353.10,77.78 351.93,78.31 347.68,80.64 346.44,81.18 345.48,81.52 344.18,81.85 342.86,82.05 337.83,82.39 336.61,82.62 335.67,82.93 335.01,83.24 334.43,83.60 333.50,84.43ZM68.64,97.75 67.57,95.71 66.99,97.10 66.64,98.36ZM137.44,97.10 136.86,95.71 135.79,97.75 137.80,98.36Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Rotator cuff</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Infraspinatus
  * Teres minor
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/kettlebell" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00t.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=731907fab05527a8e5baf30fe9ef02a4" alt="Kettlebell" noZoom className="m-0 w-full h-full object-contain" width="265" height="153" data-path="images/equipment/q00t.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Kettlebell</span></a><a href="/collections/equipment/dumbbell" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00o.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=478f60b337034fa9a6daa4f415cf58fa" alt="Dumbbell" noZoom className="m-0 w-full h-full object-contain" width="244" height="147" data-path="images/equipment/q00o.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dumbbell</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/weights" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Weights</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-external-rotation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />external rotation</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Sitting shoulder external rotation side" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0nz.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=7d8bf3475f163719c42f924361dd99b7" href="/exercises/sitting-shoulder-external-rotation-side-e0nz" width="320" height="320" data-path="images/exercises/e0nz.jpg">Beginner</Card>
    <Card title="Sitting shoulder external rotation diagonal" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0ny.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=8fe5e751e5783930e3d1def43c27a264" href="/exercises/sitting-shoulder-external-rotation-diagonal-e0ny" width="320" height="320" data-path="images/exercises/e0ny.jpg">Beginner</Card>
    <Card title="Sitting shoulder external rotation front" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0nx.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=3374050825e2a11891a0fc9f752b2053" href="/exercises/sitting-shoulder-external-rotation-front-e0nx" width="320" height="320" data-path="images/exercises/e0nx.jpg">Beginner</Card>
    <Card title="Barbell cuban press" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e13e.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=9ba30866b822a7b22060456868e846a6" href="/exercises/barbell-cuban-press-e13e" width="320" height="320" data-path="images/exercises/e13e.jpg">Novice</Card>
    <Card title="Dumbbell cuban press" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02t.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=916dbd1dbc71fee53eaf2258e781e4a8" href="/exercises/dumbbell-cuban-press-e02t" width="320" height="320" data-path="images/exercises/e02t.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/side-lying-shoulder-external-rotation-e0aj). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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