An excellent exercise for strengthening the rotator cuff muscles, especially the infraspinatus and supraspinatus, as well as working the medial deltoid. This exercise is beneficial to people doing activities involving overhead movements such as swimming, tennis and badminton, reducing the risk of tendonitis in the shoulder due to the strengthening of the rotator cuff creating better muscle balance.
Lie on side with legs separated for support. Grasp dumbbell in front of thigh.
Raise dumbbell from the floor until arm is vertical. Maintain fixed elbow position (10° to 30° angle) throughout exercise. Lower and repeat.