Start this exercise with the stretch cord wrapped around a railing, and your lower arm held across your body. The stretch cord should be on the opposite side of the arm you are using. In this example, the stretch cord is on my left side and I am working with my right arm. While keeping your upper arm next to your body, rotate your lower arm to the outside of your body.
You will finish the movement with your upper arm next to your body, and your lower arm externally rotated. Move your arm slowly back to the starting position. Perform this exercise continuously for 45 seconds before taking 15 seconds rest. You can do 2-4 sets depending on your fitness level.
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