Exercise II: Lying Rotators on Bench
Sets: 2 Reps: 12 Rest: 45 Seconds
Hold a light dumbbell or weight plate in your right hand and lie on a bench on your left side. Allow your arm to hang down to the floor, so it's draped over your torso and the heel of your hand is turned toward the ceiling . 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.