Supine Concentric/Eccentric Shoulder External/Internal Rotation with Dumbbell

Supine Shoulder External and Internal Rotation with Dumbbell

Lie on your back, with one arm out to the side at shoulder level and holding a dumbbell. Your elbow is bent at a right angle and arm rotated inwards.

Rotate your arm outwards and lower the dumbbell towards the floor above your head. Then rotate your arm inwards and continue to lower the dumbbell downwards in a controlled manner.