This dumbbell-based movement isolates the external rotators of the shoulder, making it ideal for warm-ups or injury prevention routines.
Instructions
- Lie sideways on a bench, holding a dumbbell in your top hand with elbow bent 90 degrees.
- Keep your upper arm resting against your torso and your forearm across your body.
- Rotate your forearm upward in an arc until it's vertical, keeping your elbow tucked.
- Pause briefly, then lower the weight with control.
- Complete the set, then switch sides.