Injury prevention · Level 1
Side-lying external rotation
Lying on your side, elbow against your side, raise the dumbbell by rotating the shoulder.
- Suggested dose
- 3 × 15 rep per side · 30s rest
- Equipment
- Dumbbells · or · Weight plate · or · No equipment
- Works
- Rotator cuff
- Pattern
- Rotator cuff
How to do it
- Lie on one side, rolled towel between the elbow and ribs of the top arm.
- Elbow at 90°, forearm across your belly.
- Rotate lifting the forearm as far as you can without the elbow leaving your side; lower in 3 s.
Key points
- Light weight, many reps
- Smooth movement
Common mistakes
- Using too much weight
- Rotating the torso backward
Why it helps your tennis
The exercise with the highest infraspinatus activation according to the literature cited by the USTA.
Source: Complete Conditioning for Tennis, ch. 12
Related exercises
- Band external rotationElbow tucked to your side at 90°, rotate the forearm outward against the band.
- 90/90 external rotationArm out to the side and elbow at 90°: rotate the forearm from down to up (serve position).
- Scaption raiseRaise your arms diagonally (30° from the front) with thumbs up to shoulder height.
- Posterior shoulder stretchCross your arm in front of your chest and pull it in with the other hand.