Key Points * Focus on one Arm Exercises * Perform each rep for maximum speed * Work out the muscles on the front and back of your arms evenly to avoid imbalances Dumbbell Row Sets: 2 Reps: 10 (each arm) 1. Start with a dumbbell in your left hand. Kneel your right knee on a flat bench with your right hand holding onto the bench for balance. Your back should be about parallel. The dumbbell in your left hand should be directly under your left shoulder. 2. From a straight arm, pull the dumbbell to your chest without shifting your body. 3. Pause for a second with the dumbbell in contact with your chest. 4. Slowly lower the dumbbell to the starting position. 5. After 10 reps, repeat on the other side. External Shoulder Rotation Sets: 2 Reps: 10 (each arm) 1. Lie on your right side with a dumbbell in your left hand. 2. Tuck your left elbow against your left hip bone. Keep your elbow at about 90 degrees. 3. Lift the dumbbell without moving your elbow and by rotating your shoulder. 4. Stop when the dumbbell is a little past parallel to the ground. 5. Pause for a second and return to the starting position. 6. After 10 reps, repeat on the other side. Internal Shoulder Rotation with a Band Sets: 2 Reps: 10 (each arm) 1. Tie a band to a stable object at about hip height. Hold onto one end of the band with your left hand while standing with your right shoulder toward the tied end of the band. 2. Tuck your left elbow against your hip bone with your forearm parallel with the ground. Keep your elbow in contact with your hip throughout the exercise. 3. Pull on the band and rotate your shoulder externally while keeping the angle at your elbow about 90 degrees. Stop when your forearm is in line with your elbow (about 90 degrees of rotation) 4. Return to the starting position. 5. After 10 reps, repeat on the other side. Single Arm Dumbbell Press Sets: 3 Reps: 8 (each arm) 1. Lie on a flat bench with a dumbbell in one hand. Hold the dumbbell straight over your chest with your arms straight. 2. Take a deep breath and lower the dumbbell to your chest. 3. Pause for a second with the dumbbell touching your chest. 4. Push it back to the starting position. 5. After eight reps, repeat on the other side. References https://www.stack.com/a/quarterback-workout https://www.bodybuilding.com/exercises/one-arm-dumbbell-row