Exercise II: Lying Rotators on Bench
Sets: 2 Reps: 12 Rest: 45 Seconds
Hold a light dumbbell or weight plate in your left hand and lie on a bench on your right side. Allow your arm to hang down to the floor, so it's draped over your torso and the back of your hand faces away from you . Leading with the heel of your hand, raise your arm straight up and overhead until it's perpendicular to the floor , and then return to the starting position. That's one rep. Complete 12 reps, and then switch arms and repeat.