Dumbbell Side-Lying External Rotation

How to do the Dumbbell Side-Lying External Rotation

1. 1Lie on your side on a flat bench, holding a dumbbell in your top hand.
2. 2Bend your elbow to 90 degrees, keeping your upper arm against your body.
3. 3Rotate your forearm upward, lifting the dumbbell while keeping your elbow fixed.
4. 4Lower the dumbbell back to the starting position in a controlled manner.

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