1 - Lie on your side with your working arm on top and a light dumbbell in that hand.
2 - Bend your working elbow to 90 degrees and keep it tucked against your side, with your forearm resting across your abdomen.
3 - Keep your shoulder blades gently set back and down, and maintain a neutral spine throughout the movement.
4 - Keeping your elbow fixed against your ribs, rotate your forearm upward until your hand points toward the ceiling or you reach a comfortable range of motion.
5 - Pause briefly at the top without shrugging or letting your elbow drift away from your body.
6 - Lower the dumbbell back to the starting position in a slow, controlled manner.
7 - Repeat for the desired number of repetitions, then switch sides.
