Bodyweight Lying Shoulder External Rotation

1. Lie down on a flat surface on your stomach with your arms extended straight in front of you.

2. Keep your head in a neutral position looking at the floor.

3. With palms facing down, lift your arms up off the ground creating a small gap, emphasizing the rotation at the shoulders.

4. Hold this elevated position for a brief moment, then slowly lower your arms back down to the starting position.

5. Make sure the movement is controlled and focus on engaging your shoulder muscles.

6. Repeat for the desired number of repetitions and sets.

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