Dumbbell external rotation, elbow supported

At home Pitchers Catchers Infield Outfield

EasyAbout 4 minOn your own

Strengthens the rotator cuff in the throwing position, with the upper arm out to the side at shoulder height.

Set up

Stand behind an upright bench or a sturdy chair back. Rest the upper arm on top so the elbow is at shoulder height and bent at 90 degrees, forearm pointing forward, holding a light dumbbell.

You need: A light dumbbell and an upright bench or chair back

Steps

Rotate at the shoulder to lift the forearm until it points at the ceiling
Lower slowly back to the start
Do all the reps, then swap arms

Coaching points

Elbow stays still on the support
All the movement comes from the shoulder
Light weight, slow and smooth

Adjust it

Easier

A lighter weight, or a band.

Harder

Pause for two seconds at the top.