Side Lying External Rotation (Cable)

A rotator cuff exercise using a cable machine where you perform shoulder external rotation while lying on your side to isolate and strengthen the posterior shoulder.

Instructions

1. Attach a handle to a low pulley cable positioned at approximately elbow height when you are lying down.
2. Lie on your side on a mat or bench with your bottom arm supporting your head.
3. Bend your top elbow at 90 degrees and position it close to your side.
4. Grasp the cable handle with your top hand and keep your forearm across your body to start.
5. Rotate your shoulder externally by lifting your forearm upward, keeping your elbow stationary.
6. Pause briefly at the top position.
7. Lower your forearm back to the starting position in a controlled manner.

Tips

• Maintain the 90-degree elbow bend throughout the entire movement
• Keep your elbow close to your ribs and don’t allow it to move forward
• Use light weight to protect the rotator cuff from injury
• A full range of motion is important for rotator cuff health
• This exercise is particularly beneficial when done regularly for shoulder stability