How do I perform a rotator-cuff rotation?

Lie on your side on a bench or on the floor with a weight in your top hand. Bend your elbow at a 90-degree angle and hold your upper arm against the side of your body with your forearm down across your body. Lift the weight by rotating the top shoulder outward while keeping your upper arm against the side of your body.

Lift until your forearm is almost perpendicular to the floor.

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