The Shoulder Hand Job is a “Strength Durability” exercise championed by Athletic Trainer Kevin Brown. It isolates and targets the vulnerable rotator cuff in the shoulder.
Lie on your side and grab a 2.5# plate (or unloaded) with your top hand. Bend your knees slightly toward your chest, squeeze your shoulder blades together and stuff your elbow into your ribs. Now, holding the plate in a hammer-hand position, thumb up, lift it from forearm being parallel to the ground as high as you can, using your shoulder rotator cuff. This won’t be a great distance. Lower it back down to parallel.