{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side-Lying Dumbbell External Rotation",
      "kind": "common"
    },
    {
      "text": "Side-Lying External Rotation",
      "kind": "common"
    },
    {
      "text": "Lying Rotator Cuff Exercise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "infraspinatus",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-minor",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius-middle",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "external-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "rehabilitation",
      "strength"
    ],
    "movement_patterns": [
      "rotation"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "406,578"
  },
  "id": "oec:dumbbell-side-lying-external-rotation",
  "instructions": {
    "setup": [
      "Lie on your side on a mat or flat bench with your working arm on top.",
      "Support your head with your bottom arm or a small pillow to keep the neck neutral.",
      "Bend the elbow of your working arm to 90 degrees and pin the upper arm against your flank.",
      "Grasp a light dumbbell with a neutral grip so your forearm rests across your abdomen."
    ],
    "steps": [
      "Keeping your elbow pinned firmly to your side at 90 degrees, rotate your forearm upward toward the ceiling.",
      "Pause briefly at the top of the movement without letting your torso roll backward.",
      "Slowly lower the dumbbell back across your abdomen under complete control.",
      "Complete all repetitions on one side before switching to the other."
    ],
    "breathing": "Exhale as you rotate the weight upward; inhale as you lower it back to your stomach.",
    "cues": [
      "Keep the elbow pinned to your side.",
      "Rotate from the shoulder, not the wrist.",
      "Do not roll your chest open toward the ceiling."
    ],
    "common_faults": [
      {
        "fault": "Allowing the elbow to drift away from the torso during rotation.",
        "correction": "Place a rolled towel between your elbow and ribcage and keep it pressed in place throughout the set."
      },
      {
        "fault": "Rolling the torso backward to cheat the weight up.",
        "correction": "Keep your hips and shoulders stacked vertically and only move through the shoulder joint."
      },
      {
        "fault": "Extending or flexing the wrist to simulate more range of motion.",
        "correction": "Keep the wrist rigid in a neutral alignment throughout the repetition."
      }
    ],
    "safety": {
      "precautions": [
        "Use very light resistance; the rotator cuff muscles are small and easily strained."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Dumbbell Side-Lying External Rotation",
  "previous_ids": [
    "oec:lying-rotator-cuff-exercise",
    "oec:side-lying-external-rotation"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Lying Rotator Cuff Exercise",
        "url": "https://wger.de/en/exercise/406/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Trix"
      },
      {
        "title": "wger: Side-lying External Rotation",
        "url": "https://wger.de/en/exercise/578/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "apeschel"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-external-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:side-lying-dumbbell-external-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-seated-external-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-external-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-shoulder-external-rotation"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "side-lying"
  },
  "status": "active",
  "summary": "An isolated rotator cuff exercise performed lying on one side to strengthen the infraspinatus and teres minor against gravity."
}