A great way to strengthen your shoulder (internal and external rotation) muscles in a single exercise. It is best performed in the shallow-end. You will need aqua dumbbells or other water resistance devices. For recovering from an injury, perform without dumbbells.
Starting Position: Stand in the shallow-end with one leg in front. Bend your front knee to let your shoulders in the water. Hold the dumbbells with straight arms in front of your torso, slightly wider than your shoulder's width. Let your palms face downwards