1x15 x 1 pound dumbbell each arm

used shoulderhorn today and for some reason I couldn't feel it right in either arm.

also i think a lot of my old upper back spinal pain has more to do with my shoulders than my hips. today i constantly had the need to crack my spine for the first time in a long time and i attribute it to "violently" training my rotator cuff.

Also, it's definitely bicep tendonitis that makes external rotations so difficult.