Prone row with external rotation
Lie on your front with your arm to be exercised over the edge of the bed, holding a weight in your hand.
Start with your arm dangling straight down, and then squeeze your shoulder blades together, bringing your elbow up towards the ceiling.
Holding this position with your upper arm, rotate the weight up to a horizontal position.
Rotate back and return to the starting position.
Required equipment: Dumbbell, Adjustable plinth/bed, Weights, free
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