dumbbell lying external shoulder rotation
How to perform
- 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.
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