Seated Dumbbell Shoulder Internal : External Rotation

Sit on a bench with one leg on the ground and the other knee bent with the foot on the bench. Use your knee as a resting position for your tricep. Hold a light dumbbell or plate in your hand with a neutral grip and lower the weight under control in front of you with an arm wrestling motion until you reach maximum internal rotation. Reverse this motion bringing the back of your hand outside of the body until you reach maximum external rotation of the shoulder.