Side Lying Shoulder External Rotation
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Side-Lying Shoulder External Rotation – one of the most effective exercises for strengthening the infraspinatus and teres minor (rotator cuff external rotators) while keeping the shoulder in a safe, neutral position.
🔥 Potential Benefits:
- ✅ Strongly targets infraspinatus & teres minor
- ✅ Improves rotator cuff strength and shoulder stability
- ✅ Towel under elbow prevents compensation & keeps shoulder neutral
- ✅ Helps prevent impingement and rotator cuff issues
- ✅ Perfect for rehab, prehab, or overhead athletes
📝 Exercise Details:
Exercise: Side-Lying External Rotation
Difficulty Level: Beginner to Intermediate
🛠️ What You’ll Need:
✔ Dumbbell (start very light)
✔ Towel or small pad (for under elbow)
📅 When to Use This:
Rotator cuff warm-ups, shoulder prehab/rehab, overhead sport training, or anytime you want stronger external rotators. Keep elbow glued to side, shoulder neutral – rotate only at the shoulder joint.
👍 Don’t Forget to Like, Comment, and Subscribe!
If this side-lying ER finally hit your infraspinatus perfectly, smash that like button and subscribe for more no-fluff rotator cuff and shoulder content!
💪 Stay Connected:
📲 Instagram: @drbriandamhoff
🐦 X: @DrBrianDamhoff
📘 Facebook: ElitePerformanceInstitute
🌍 Free Exercise Library: View All Videos
📢 DISCLAIMER: This content is for informational purposes only. Always consult a qualified healthcare professional before trying new exercises, especially if you have existing shoulder conditions.