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Start with the arms out to the side and the elbows bent. Slowly raise the arms above the head, keeping the shoulders relaxed.
Slowly bend and straighten the elbow, sitting with the shoulder blades set.
Slowly move the weight from side to side keeping the shoulder blades set.
Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.
Keep shoulder set and raise arm above your head, slowly lower the arm.