Dumbbell Side-Lying External Rotation

1. Positioning:
- Lie down on your side on a flat bench or mat. Ensure that your body is in a straight line from head to toe.
- Place your lower arm under your head for support and keep it bent at a 90-degree angle.
- Hold the dumbbell in your upper arm, keeping your elbow tucked close to your body. Your forearm should be at a 90-degree angle, pointing towards the ground.

2. Movement:
- Begin the movement by slowly lifting the dumbbell upwards by rotating your shoulder externally. Your forearm should move away from your body.
- Keep your elbow stationary and pressed against your side throughout the exercise. Only the forearm should move.
- Aim to lift the dumbbell until your forearm is parallel to the ground or slightly above.
- Hold the top position for a moment to feel the contraction in your shoulder.
- Slowly lower the dumbbell back to the starting position, maintaining control.

3. Repetitions:
- Perform 10-15 repetitions on one side, then switch to the other side and repeat.

4. Tips:
- Focus on controlled movements rather than lifting heavy weights. This will help prevent injury and ensure you are working the correct muscles.
- Breathe out as you lift the dumbbell and breathe in as you lower it.
- Keep your core engaged to stabilize your body throughout the exercise.