External Rotation - Free Weight

Preparation
Lay on your left side with your left arm bent under you. Hold a light dumbbell with your right hand. Hold your upper arm next to your ribcage, elbow near your waist.
Execution
Face your right palm to the floor, then rotate your arm so that your knuckles move towards the ceiling. Lower your hand to starting position keeping your elbow stationary.
Primary body parts
Shoulders
Muscle groups
Teres minor, Infraspinatus, Posterior deltoid
TIP: Keep your back still, and shoulder blade tips pulled together. Rotate only from the shoulder, keeping the rest of your torso still.

Upright External Rotation
This uses gravity and light dumbbells for downward resistance instead of lateral resistance as with a tube or machine.

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