External Rotator Cuff with Dumbell

This exercise is a must for anyone who plays a sport that requires repeated overhead movements like tennis, basketball or swimming. It is also beneficial to people who have experienced shoulder injuries in the past. It strengthens the internal rotator muscle of the "rotator cuff", a group of four muscles that encircle the shoulder joint like a cuff.

Equipment
A dumbbell, an exercise mat.

Exercise Technique

1. Lie on your side with your top arm bent at a ninety-degree angle with the dumbbell touching the floor. Use your other arm as a pillow for your neck.
2. Without moving any other part of your body, rotate the arm until it is parallel to the floor with the palm facing down.
3. Do the desired number of repetitions, then switch to the other side.

Performance Tips

1. Use a light weight even though you are used to lifting heavy weights for your shoulders. The rotator cuff muscles are small.
2. Keep your torso steady and don't move your upper arm as you rotate the lower arm to face parallel to the floor.

Repetitions
Do twelve to fifteen repetitions. Do one or two sets.

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