Exercise I: External Rotation 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. Bend your elbow 90 degrees and allow your arm to rest against your left side, your left hand over your abs . Keeping your elbow against your side, rotate your forearm toward the ceiling . Reverse the motion to return to the starting position. That's one rep. Complete 12 reps, switch arms and repeat.