From Wikipedia (All of them)

File:Side-lying abduction end.jpg

The most effective is the side-lying external rotation, which activates the supraspinatus, subscapularis, infraspinatus and teres minor.
Lie on a bench sideways, with the arm next to the side and flexed about 90 degrees at the elbow. Rotate the upper arm, raising the dumbbell towards the ceiling to a 45 degree angle. Keep the elbow flexed, and the upper arm close to the body. Pace at two seconds up and four seconds down.
This is an excellent all-around shoulder exercise.


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