Shoulder External Rotation, Side-Lying (Strength)

Man lying on side doing external rotation shoulder exercise with hand weight.

This exercise is for your right shoulder joint. Switch sides if the problem is in your left shoulder joint.

  1. Lie on your left side with your head supported by a pillow. Place a small rolled-up towel under your right elbow.

  2. Hold a hand weight in your right hand. Your healthcare provider will tell you what size hand weight to use.

  3. Bend your arm in front of you at a right angle. Then bend it down and bring the hand weight to the floor. Rest your forearm on your stomach.

  4. Keep your elbow on the towel and slowly lift the hand weight up in front of you. Stop when the weight is raised slightly higher than your elbow.

  5. Lower the weight back down.

  6. Repeat 5 to 15 times, or as instructed.