Instructions:
- 1Lie on your side on a flat bench with your shoulder on the edge
- 2Hold a dumbbell in your upper hand with your elbow bent at 90 degrees, perpendicular to the floor
- 3Slowly rotate your arm at the shoulder to bring the dumbbell towards the floor
- 4Pause for a moment then slowly bring the dumbbell back to the starting position
- 5Repeat the movement for the required number of repetitions and then switch to the other side
Tips:
- Keep your elbow pressed against your side during the movement
- Control the speed of the lift to ensure the targeted muscles are fully engaged
- Breath out on the way down and inhale on the way up
- Do not overstretch, stop the rotation as soon as you feel a good stretch in the shoulder