STARTING POSITION:
Select the appropriate weight of the dumbbells. Sit on a 30º or 45º incline bench and lie on your right side. Grab the dumbbell with your left hand Rest your head on your right arm for a more comfortable position. With your left elbow in contact with your body, bend it around 90º.
MOVEMENT:
Lifting the dumbbell, do an external rotation while you exhale. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions and repeat with the other arm.
TIPS: While your are doing the exercise, move only the arms, make sure you don't move any other part of your body. You can hold a towel between your elbow and torso to perform the exercise correctly.