6. Side-Lying External Rotation
Works: muscles in the rotator cuff
1. Lie on a mat on your right side. Place a small folded-up towel under your head and bend your right arm, tucking it between your head and the towel to support your head. Straighten your legs, and cross your left leg over your right one. Hold a light dumbbell (or a 398 mL can of beans) in your left hand.
2. Bend your left arm to 90 degrees, keeping your upper arm and elbow against your side with the dumbbell touching the mat and your palm facing in. Throughout this move, keep your left wrist straight and the elbow touching your side. Rotate your left forearm upward until it points toward the ceiling, your palm facing forward. Keep squeezing the muscles in the back of your left shoulder. Don’t allow your body to roll forward or backward (shown).
Return to starting position. Do five to 10 reps; switch sides.