{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Side-Lying External Rotation",
      "kind": "common"
    },
    {
      "text": "Side-Lying External Rotation",
      "kind": "common"
    },
    {
      "text": "Shoulder External Rotation with Dumbbell",
      "kind": "common"
    },
    {
      "text": "Side-Lying Infraspinatus Dumbbell Rotation",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "infraspinatus",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-minor",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "supraspinatus",
        "role": "stabilizer"
      },
      {
        "muscle": "rhomboids",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius-middle",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "external-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "rehabilitation",
      "strength"
    ],
    "movement_patterns": [
      "rotation",
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1715"
  },
  "id": "oec:side-lying-dumbbell-external-rotation",
  "instructions": {
    "setup": [
      "Lie on an exercise mat on your non-working side with your hips and knees slightly bent for stability.",
      "Support your head with your bottom arm or a pillow to keep your cervical spine neutral.",
      "Grasp a light dumbbell with your top hand, bending your working elbow to a 90-degree angle and pinning the upper arm snugly against your flank.",
      "Rest the dumbbell across your abdomen just in front of your navel."
    ],
    "steps": [
      "Keep your elbow pinned to your side and rotate your shoulder to raise the dumbbell in an arc toward the ceiling.",
      "Stop when your forearm is perpendicular to the floor or just past parallel with your torso, feeling the contraction in the back of your shoulder.",
      "Pause briefly at the top without rolling your torso backward.",
      "Slowly lower the dumbbell under control back to the starting position across your stomach."
    ],
    "breathing": "Exhale as you rotate the dumbbell upward; inhale as you lower the weight with control.",
    "cues": [
      "Keep your elbow glued to your ribs.",
      "Rotate around the axis of your arm without moving the elbow.",
      "Do not roll your chest open toward the ceiling."
    ],
    "common_faults": [
      {
        "fault": "Rolling the torso backward to swing the weight up.",
        "correction": "Keep your shoulders and hips stacked vertically perpendicular to the floor throughout the entire set."
      },
      {
        "fault": "Lifting the elbow away from the ribcage during rotation.",
        "correction": "Maintain firm contact between your elbow and your side; place a small rolled towel between your elbow and torso and keep it pinned."
      },
      {
        "fault": "Using excessively heavy weights leading to wrist or momentum compensation.",
        "correction": "Use very light dumbbells to isolate the rotator cuff muscles without engaging larger compensatory prime movers."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid forcing end-range external rotation if you experience anterior shoulder pain or clicking."
      ],
      "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": "Side-Lying Dumbbell External Rotation",
  "previous_ids": [
    "oec:shoulder-external-rotation-with-dumbbell"
  ],
  "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: Shoulder External Rotation with Dumbbell",
        "url": "https://wger.de/en/exercise/1715/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-external-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-side-lying-external-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-external-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-shoulder-external-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-seated-external-rotation"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "side-lying"
  },
  "status": "active",
  "summary": "An isolation exercise that strengthens the shoulder external rotators and posterior rotator cuff against gravity while lying on your side."
}