How to do it
Keep your wrist neutral and your head resting in line with your spine.
- 1
Lie on your side on a bench, holding a dumbbell in your top hand with your elbow bent at 90 degrees and pressed against your side.
- 2
Keeping your elbow against your side, slowly rotate your forearm upwards until it is vertical.
- 3
Pause at the top of the movement, then slowly lower back to the starting position.
- 4
Complete the desired number of reps before switching arms.
Expert tip
Control the movement throughout the exercise to prevent momentum from taking over, ensuring that the rotator cuff muscles are properly targeted.
Common mistakes
- ✕Lifting the elbow away from the side
- ✕Rotating the forearm past the vertical point
- ✕Rolling the torso backward to lift the weight