Dumbbell Lying Supine Shoulder External Rotation

Instructions

1. Lie on your back on a flat bench or floor holding a light dumbbell in one hand, upper arm flat on the surface and elbow bent 90 degrees pointing up.
2. Begin with your forearm pointing toward the ceiling (neutral start) or perpendicular to the floor.
3. Rotate your shoulder to lower the dumbbell toward the floor beside your head in an external rotation arc.
4. Hold briefly at the end range without forcing, then rotate back to the starting position.
5. Complete all reps on one side before switching arms.