Body Parts

  • Shoulders
  • Lower Trapezius
  • Shoulder External Rotators


  • Lay down on the floor on the side of the body.
  • Place one arm under the head.
  • Hold the weight with the other arm with the palm of the hand facing down.
  • Keep the arms alongside the body and place the weight in front of the abdomen with the elbow bent at a 90 degree angle.
  • Keep the legs extended with the knees lightly bent.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the torso.


  • Lift the weight up while keeping the arm alongside the body.
  • Keep the elbow bent at a 90 degree angle.


Keep the wrists straight.