External Rotation Stretch

Step 1. - Sit with your feet pressed against each other, and one knee raised all the way out to the side of your body.

Step 2. - Place your elbow on your raised knee, bend it at 90 degrees, and point your hand directly forward, holding your barbell/dumbbell.

Step 3. - Keep your shoulder depressed and retracted, raise your hand until your forearm is vertical, as if you were about to wave at someone like a robot.

Step 4. - Lower your hand to the original position and repeat.