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  • Come to a semi – seated position as shown in the video, with the arm you are wanting to train on the same sided knee
  • Hold onto the weight/dumbbell prescribed by your physiotherapist
  • The elbow should not move off from leaning on the knee
  • From this position, keep your elbow in a 90 degree angle
  • Bring the back of your hand and weight up towards the roof, this will perform the external rotation movement
  • Return to the starting position and repeat as per physiotherapist guideline