Shoulder External Rotation (Elbow on knee)

1. Choose a dumbbell or weight (about 4-5kg). A can or food or handbag can also make a good substitute.

2. Sitting down (doesn’t have to be on a bench), one knee bent and the same side elbow resting on your knee.

3. SLOWLY lower the weight down, until your forearm is at about 90degrees

4. Raise back up with control.