Shoulder blade
Side Lying Shoulder External Rotation
Strengthen the back of the shoulder with the elbow by the ribs — the position that actually protects a reach.
2 × 8 / side
Floor, optional small towel
Why we use it
The back of the shoulder has to work with the elbow by the ribs. Band work with the elbow flying is a different, less useful job.
Start here
Lie on your side. The working arm is on top. Elbow bent 90°, tucked against your ribs, a small towel in the armpit if it helps. Forearm starts across the belly.
How to
- 1Lie on your side. Top elbow bent 90° and tucked against the ribs. A small towel in the armpit if it helps you keep the elbow in.
- 2Forearm starts across the belly. Rotate it up toward the ceiling.
- 3Stop before the elbow drifts back. Slow down. Empty hand first.
Feel for
Work in the back of the shoulder, not the neck. Elbow stays glued.
Breathing
Breathe out as the forearm turns up. Slow lower.
Do this
- — Keep the elbow glued to the ribs. Rotate the forearm up toward the ceiling.
- — Stop before the elbow drifts back or the shoulder rolls forward.
- — Slow down. The work is small.
Common mistakes
- — The elbow leaving the ribs. Rolling onto the back to fake range.
- — A fast swing. Using a heavy can before you own the empty hand.
Regression · Progression
Easier: Smaller arc. No extra weight.
Harder: A full water bottle. Three-second lower.