Side-lying External Rotation

Step 1. With a weight in one hand, lie on your side opposite the weight. Keep your knees slightly bent. Hold your elbow against your side, and extend your upper arm straight ahead of you. While continuing to hold your elbow against your side, rotate your upper arm 90 degrees upwards.

Step 2. It is helpful to place a towel under your armpit to help with the form on this exercise. Placing a support under your head for the duration of the exercise is also a good idea.