1a. LYING INTERNAL DUMBBELL ROTATION

REPS: 10 REST: straight into 1b

To warm up those small but crucial stabilising muscles that support the shoulder joint. A strong rotator cuff will increase your ability in almost every upper-body lift.

Lie on your side, holding a light dumbbell in the hand closest to the floor, with your elbow bent at 90 degrees.

Keeping your elbow by your side, rotate your hand up until the weight is by your opposing upper arm, then slowly reverse back to the start.

Repeat with your other arm.