dumbbell lying external shoulder rotation

Instructions

1. 1

   Step 1: Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.

2. 2

   Step 2: Hold a dumbbell in your hand with your palm facing down.

3. 3

   Step 3: Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.

4. 4

   Step 4: Pause for a moment at the top, then slowly lower your forearm back down to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions, then switch sides.