Bodyweight Lying Shoulder External Rotation
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The bodyweight lying shoulder external rotation is a back and shoulder strength exercise that trains the external rotators of the shoulder using only your body weight. Lying on your side, you rotate your forearm outward against gravity to build rotator-cuff control and shoulder stability. It's a low-load, high-control movement well suited to warm-ups, prehab, and improving posture.
Bodyweight Lying Shoulder External Rotation: So führst du sie aus
- 1Lie on your side on the floor or a bench, with your working arm on top and your head supported by your lower arm or a pillow.
- 2Tuck the elbow of your working arm tightly against your ribs, bent to about 90 degrees so the forearm points across your stomach.
- 3Keep your wrist straight and your palm facing down toward your torso in the start position.
- 4Brace your core and keep your shoulder blade set down and back so the shoulder stays stable.
- 5Rotate your forearm upward and outward, opening the arm toward the ceiling while keeping the elbow pinned to your side.
- 6Pause briefly at the top, where your forearm points roughly toward the ceiling, without letting your elbow drift away from your ribs.
- 7Lower the forearm back down under control to the start position.
- 8Complete your reps, then roll over and repeat on the other side.
Technik-Tipps
- Keep the working elbow glued to your side throughout the set; a rolled towel pinched between elbow and ribs gives instant feedback if it drifts.
- Move slowly and deliberately, focusing on a smooth arc rather than swinging the forearm up with momentum.
- Keep your wrist in a neutral, straight line with your forearm so the rotation comes from the shoulder, not the hand.
- Treat this as a control exercise: prioritize a full, clean range of motion over speed or high reps.
- Use it as part of a shoulder warm-up before pressing or pulling work to wake up the rotator cuff.
Häufige Fehler
- Letting the elbow lift away from the ribs, which turns the movement into a shoulder raise and takes tension off the external rotators.
- Using momentum to throw the forearm upward, which reduces the control benefit and can stress the joint.
- Bending the wrist to lift the hand instead of rotating from the shoulder, which masks how far the shoulder actually moves.
- Shrugging the shoulder up toward the ear, which loses scapular stability and shifts work onto the upper traps.
- Rushing through reps without pausing or controlling the lowering phase, so the rotators get little useful work.
Häufig gestellte Fragen
What muscles does the bodyweight lying shoulder external rotation work?
It trains the external rotators of the shoulder that stabilize the back of the shoulder and the rotator cuff. As a bodyweight back exercise, it builds shoulder control and stability rather than large pressing or pulling strength.
Is the lying shoulder external rotation good for beginners?
Yes. It uses only body weight and a small, controlled range of motion, so it is low-risk and easy to learn. It is a common starting point for rotator-cuff and shoulder-stability work.
How many sets and reps should I do?
Because the load is light, higher reps work well: aim for 2 to 3 sets of 12 to 20 controlled reps per side. Keep every rep slow and clean rather than chasing a number.
How do I make this exercise harder?
Slow the tempo and pause at the top of each rep, or progress to a resistance-band or light-dumbbell external rotation once the bodyweight version feels easy and controlled.
Where should I feel this exercise?
You should feel it in the back of the shoulder and deep in the rotator cuff, not in your wrist or the front of the shoulder. If you feel it elsewhere, slow down and keep the elbow pinned to your side.
