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Bilateral Flexion with Weights

Sitting, holding the weights in both hands, slowly raise the arms up above the head. Keep the shoulders relaxed at all times and make sure the elbows stay bent as the arms go above the head. If the weight is too much, the shoulders will raise up.


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Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.

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Elbow Flexion

Slowly bend and straighten the elbow, sitting with the shoulder blades set.

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Bilateral Abduction/Shoulder Press

Slowly raise the arms above the head keeping the shoulders relaxed.

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Horizontal Extension in Full Abduction

Lying with the arm raised high above the head, lift the elbow and hand.

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