External rotation

External rotation focuses on your rotator cuff muscles, but these exercises also work your shoulder muscles.
If these movements bother your neck, try resting your head on your outstretched arm.

Getting set
Holding a dumbbell in your right hand, lie on the floor on your left side. Bend your right elbow to a 90-degree angle and tuck it firmly against your side so your palm faces downward. Pull your abdominals in. Bend your left elbow and rest the side of your head in your left hand or lie on your outstretched left arm.

The exercise
Keeping your right elbow glued to your side, raise your right hand as far as you comfortably can (the distance depends on your flexibility). Slowly lower the weight back toward the floor. Complete an equal number of repetitions with each arm. Figure shows the external rotation.

Do’s and don’ts

• DO imagine that your shoulder is the hinge of a door that’s opening and closing.
• DO perform the exercise gently and smoothly.
• DON’T tighten up your neck and face.
• DON’T throw the weight up.
• DON’T force the weight farther than your natural flexibility allows.

Other options
Traffic cop (harder): Hold a weight in both hands and stand with your feet as wide as your hips. Bend your elbows and raise your arms up to shoulder height (in the classic stick-em-up position). Keeping your elbows still, rotate your forearms down until your palms are facing behind you and then rotate back up to the start.