- PrimarySecondaryTertiary
- Difficulty
- Beginner
- Force
- Hold
- Grips
- None
- Mechanic
- Isolation
- Lie on a bench facing down.
- Bring your arm parallel to the ground and bent at the elbow, while holding a weighted ball.
- Externally rotate your shoulder letting go of the ball.
- Grab the ball before it falls to the ground.