dumbbell lying external shoulder rotation

How to perform it

Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees. Hold a dumbbell in your hand with your palm facing down. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible. Pause for a moment at the top, then slowly lower your forearm back down to the starting position. Repeat for the desired number of repetitions, then switch sides.

1. 1Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
2. 2Hold a dumbbell in your hand with your palm facing down.
3. 3Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
4. 4Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
5. 5Repeat for the desired number of repetitions, then switch sides.