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Side-Lying External Rotation (Bodyweight)

Primary target: Teres Minor (小圆肌)

Exercise Details

Equipment

Bodyweight/band + side-lying

Sets & Reps

2-3 sets × 15-20 reps per side

How to do it

Side-lying, bottom arm bent 90°; the infraspinatus and teres minor rotate the forearm up; slow throughout; 1-second hold at the top.

Common mistakes

Shrugging to compensate, chasing range, rushing the tempo

Muscles Worked

Other Exercises for the Same Muscle

Band External Rotation · Cable External Rotation