1b. LYING EXTERNAL DUMBBELL ROTATION

REPS: 10 REST: 60-90 secs, then repeat 1a SETS: 3 This works the rotator cuff in the opposite direction to the first move, to warm up the muscles thoroughly before the heavy lifting begins. Lie on your side, holding a light dumbbell in the hand furthest from the floor. Keeping your elbow on your side, rotate your hand up until your forearm is vertical, then slowly reverse back to the start. Repeat with your other arm.