HOW: Begin in a seated position with one knee bent up and your foot flat on the floor. Grab a dumbbell and place your elbow on top of the bent up knee. Keep a 90 degree angle in your elbow and rotate your arm down and back up while keeping your elbow on the knee.
FEEL: You will feel your shoulder muscles working.
COMPENSATION: Keep the 90 degree angle in your elbow, don’t straighten it or bend it towards you more as you rotate your arm.