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Muscle group: Back

Steps

1. Lie on your side, either supporting your upper body on your elbow and forearm, resting your head in your hand, or even resting your head on a pillow.

2. Grasp a dumbbell with your free hand, bend your elbow to a 90-degree angle, rest your elbow against your side, and lower your forearm across your belly.

3. Keeping your elbow against your side, exhale as you raise the dumbbell as high as possible by externally rotating your shoulder.

4. Hold for a count of two.

5. Inhale as you slowly lower the dumbbell across your belly.

6. Repeat.

All exercises