3. Side-Lying External Rotation
The shoulder is on of the more mobile (and potentially unstable) joints in the body. This exercise works your rotator cuff muscles to keep everything strong and in place, Maddalone says.
Instructions: Lie down on one side with the hand closest to the floor supporting your head. With your other hand, hold a dumbbell in front of your stomach. While keeping your elbow glued to your side, rotate the dumbbell upward until your forearm is completely vertical. Perform all reps on one side, then repeat on the opposite side.
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