External/Internal Rotation
Definition:

external -- Lie down on your side or on a bench (light dumbell) place your elbow into your side and keeping your arm at a 90 degree angle, lower the weight toward the ground, then back up (stay active do not rest) should burn

internal -- Lie on your side, weight the hand of the arm your laying on and perform same motion towards your upper shoulder and back controlled

Example Usage:

 

INTERNAL                                                          EXTERNAL

  

Added By: Jessica
Date Created: 1
Last Modified: 1