9. Internal rotation

1.      Attach a resistance band to a strong sturdy object at waist height.

2.      Stand with your side to the anchor point, holding the band with the hand closest to the anchor.

3.      Keep your elbow at a 90-degree angle and rotate your arm INWARD, towards your body.

4.      Slowly return to the starting position.

5.      Perform three sets of 12-15 repetitions on each side.

10. External rotation

1.      Attach a resistance band to a strong sturdy object at waist height.

2.      Stand with your side to the anchor point, holding the band with the hand farthest from the anchor.

3.      Keep your elbow at a 90-degree angle and rotate your arm OUTWARD, away from your body.

4.      Slowly return to the starting position.

5.      Perform three sets of 12-15 repetitions on each side.

Incorporating these exercises into your workout routine can help you build strong and stable shoulders. Make sure to use proper form and start with lighter weights to avoid injury, gradually increasing the resistance as you build strength.

Image credit: https://pxhere.com/en/photo/1629580 CC0 Public domain