Dumbbell Bench Supported External Rotation

Instructions

1. Lie on your side on a flat bench holding a light dumbbell with your top hand.
2. Bend your elbow to 90 degrees with your forearm pointing down toward the floor.
3. Keeping your elbow pinned to your side, rotate your forearm upward until it is parallel to the floor.
4. Lower the dumbbell slowly back to the starting position.
5. Complete all reps on one side before switching.