Dumbbell Seated Single-Arm External Rotation

Sit sideways on a flat exercise bench with one knee bent and resting on the bench in front of you.

Hold a lightweight dumbbell in the hand opposite the raised leg, and rest your working elbow firmly against the inside of your thigh.

Exhale as you slowly rotate your forearm upward, raising the dumbbell in a smooth arc until your forearm is vertical.

Pause briefly at the top while keeping your elbow securely locked against your leg.

Inhale as you carefully lower the dumbbell back down to the starting position in a controlled motion.