Dumbbell Lying Shoulder Rotation (Internal)
1) Lie on your right side on the floor.
2) Grab the dumbbell with your right hand. Bend the elbow at 90 degrees and lay your tricep flat on the floor.
1) Keep the bend in your elbow and slowly lift the dumbbell towards your body.
2) Pause for a second at the top. Now lower your arm back to the starting position.
Note: rest your head on a cushion or rolled up mat.