Extrernal rotator lifts
Sit on the ground with your left leg bent under you and your right knee bent forward. Hold a 5-pound weight in your right hand and rest your forearm on your right knee. Lift the weight up so that your arm is at a 90-degree angle. Return your arm to its original position and repeat 10 times. Switch to your left arm and do 10 reps.
Door jam press
Stand in front of an open door and put your arms over your head along the door jamb. Simply press your weight forward so your forearms are bearing most of your weight. Push back with your arms. Repeat 10 times.
Lie on your side on a bench. With a 5-pound weight in your right hand, press your right arm up to a 90-degree angle. Then return it to your side. Repeat 10 times and then switch and do a similar number of presses with your left arm.