Seated D.B. External Rotator

Start seated with one foot in close to your hip and knee bent. Use bent knee to hold elbow of exercising arm at a height slightly lower or equal to the shoulder. With your arm at 90 degrees, slowly lower your forearm to parallel to the floor and directly in front of your chest. Return weight to perpendicular to the floor. Keep your reps between 10 and 20 on this exercise and take care not to use too much weight (do not exceed 20 lbs).