Movement: Standing with dumbbells at your side and your elbows flexed to 90 degrees. Raise your upper arms to your sides and away from your body until they are parallel to the floor. Now rotate your forearms upwards until they are vertical to the floor. Slowly lower the weight in the same pattern and repeat. Be sure to maintain the 90 degree angle at your elbows throughout the movement.
Instructions and effects for the L-Raise to External Rotation exercise 
