- Lie down on your side, with your upper arm close to your side, and your elbow bent to 90 degrees.
- Grab a dumbbell and rotate your arm externally (upwards) against the direction of resistance, as far as possible.
- Reverse the movement, and repeat for reps.
External rotations train your posterior rotator cuff muscles, mainly infraspinatus.
You can put your arm in a better position for this exercise if you use a small folded towel or something similar, to place between your elbow and your side.
Alternatives to using a dumbbell are to use a cable pulley or elastic bands (while standing up).
Text and graphics from the StrengthLog app.