Start this exercise with the stretch cord wrapped around a railing. Place your upper arm at your side and your lower arm out to your side at a 90 degree angle. The stretch cord should be on the same side as the arm you are using. In this example, the stretch cord is on my left side and I am working with my left arm. While keeping your upper arm next to your body, rotate your lower arm to the inside of your body.
You will finish the movement with your upper arm next to your body, and your lower arm internally 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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