Standing shoulder lateral rotation strength DR (level 1) (Shoulder external rotation drag resisted (level 1), arm at side, standing)

Stand up straight with a wall to your side and the water at shoulder depth.
Hold onto the wall with your nearest hand, you will be exercising your opposite shoulder.
Start with your hand across your waist and your elbow tucked into your side.
Quickly rotate your forearm away from your body, leading with the back of your hand.
Keep your elbow tucked into your side throughout.
Slowly return to the start position.